Name: Playbook - Adam Swanson - Legs (Hams + Quads)
Uploaded: 2023-05-07T17:44:43.628Z
Duration: 70 min
Description: Legs (Hams + Quads)

Well I didn’t plan on walking this afternoon 😂😂

gregory gillespie

12/11/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

- Light Warm Up.
- Do NOT go all out.
- Get the blood flowin, get the mind right. Let’s get ready to tackle this. 💪🏼
- Stationary bikes work as well. Or even a walk on the treadmill.

Assault Bike

* 2 Second Negatives! *
On the LAST set ONLY I want you to perform your 10 reps and then cut the weight by 25-30% and bang out another 10!

- Feet outside shoulder width and higher on the platform.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press (Drop The Last Set, See Notes)

*3 Second Negative!*

- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the DB’s to ride up and down your legs. Keep It tight and don’t let them drift out in front of you.

Dumbbell Romanian Deadlift

- Before starting your first rep, bring the resistance off a few inches by flexing your hamstrings and making sure you feel the engagement.
- Keep your hips pressed into the bench throughout the entire movement. If your butt starts to get pointed in the air, lower the weight.
- Focus on driving your heels towards your butt and then slowly fighting against the resistance on the way down.

Lying Leg Curls

*Reps Are PER LEG*

Drop EVERY set and perform 8 Bodyweight Bulgarians immediately after you do 8 weighted.

- Place your pack foot on an elevated pad of some sort (a bench works just as well).
- Place your working leg out far enough so that you r knee doesn’t extend too far over your toes as you squat down. Aim to “sit on your heel”.
- Set it up in a squat rack so you can have the rack there as a balancing tool. Try not to use It too much, it’s only there if you need it!

Dumbbell Bulgarian Split Squats (Drop Set, See Notes)

- 2 Second Negative, 2 Second Pause At The Bottom.

- Shoulder width stance.
- Heels pointed inward slightly, toes out. 
- Allow your knees to travel “out” in the direction of your feet.
- Press through your heels/outside of feet.

Hack Squat (2:2:1:0)

- Hold the squeeze for 2 seconds at the top, so don’t go TOO heavy!

- Point your toes towards the ceiling.
- Keep your butt pressed to the bench and don’t let It come off.
- Slowly lower the weight into a complete stretch without letting the weight rest at the bottom.
- Explosively drive the weight up into a full contraction.

Leg Extensions (1:0:1:2)

Quad Compound Set #1

- If you don’t know by now, I LOVE my walking lunges! Lol Finish strong!

- Find something ahead of you to stare at during your sets to improve your balance.
- Take big steps out in front of you, not narrow.
- Hinge your hips back and sit into the heel of your working leg.
- Press through the heel of your foot to drive yourself up and forward using your hamstrings and glutes!

Legs (Hams + Quads)

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