Name: Playbook - Adam Swanson - Legs (Quads + Hams)
Uploaded: 2023-05-07T17:44:43.712Z
Duration: 60 min
Description: Legs (Quads + Hams)

CLUSTER SETS on the last set of the first 3 exercises. Please watch the initial video and read the notes of the exercises to understand how to execute this properly. Good luck!

Sets 1-3: Progressively load weight, leaving reps in the tank. You’re trying to find a weight heavy enough that you will fail around the 8-10 rep range.

Set 4 (CLUSTER SET): Using the weight that you feel you will fail around the 8-10 rep range, I want you to do as many reps as you can, take a 20 second break, do as many reps as you can, take a 20 second break, and repeat until you reach a total of 25 reps. Do not lower or increase the weight here. The idea is to get as many quality reps out of a heavier load as possible.

Ex) I did 9,7,5,4 for reps with 20 seconds in between each. Same weight.

- 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 (READ NOTES)

*If your gym does not have a belt squat, just do barbell squats*

Sets 1-3: Progressively load weight, leaving reps in the tank. You’re trying to find a weight heavy enough that you will fail around the 8-10 rep range.

Set 4 (CLUSTER SET): Using the weight that you feel you will fail around the 8-10 rep range, I want you to do as many reps as you can, take a 20 second break, do as many reps as you can, take a 20 second break, and repeat until you reach a total of 25 reps. Do not lower or increase the weight here. The idea is to get as many quality reps out of a heavier load as possible.

Ex) I did 10,8,7 with 20 second breaks in between.

- Your feet should be at least a shoulder width apart and your heels should be slightly angled in with your toes pointed out.
- Break at the hips first before your knees and press your hips back behind you as you lowers yourself.
- Drive your knees out in the direction of your toes and keep them pressed out throughout the entire movement.

Belt Squat (READ NOTES)

Sets 1-3: Progressively load weight, leaving reps in the tank. You’re trying to find a weight heavy enough that you will fail around the 8-10 rep range.

Set 4 (CLUSTER SET): Using the weight that you feel you will fail around the 8-10 rep range, I want you to do as many reps as you can, take a 20 second break, do as many reps as you can, take a 20 second break, and repeat until you reach a total of 25 reps. Do not lower or increase the weight here. The idea is to get as many quality reps out of a heavier load as possible.

Ex) I did 10,8,4,3 for reps with 20 seconds in between each. Same weight.

- Feet are inside shoulder width. Heels slightly pointed in, toes out.
- Try not to rest at the top and keep the reps consistent and moving.
- You should feel your quads BURNING on this one!
- Get deep to work the outside sweep of the quad.

Hack Squats (READ NOTES)

- 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

*Reps are PER SIDE!*

- Plant the working foot securely into the ground with a lot of pressure on your heel.
- Find something to stare at ahead of you and do not lose sight of It throughout your entire set to help with your balance. 
- Take a big step back and drop your back knee to the ground.
- Use your hamstrings and glute to drive you back up to the beginning position.

Reverse Dumbbell Lunge

Legs (Quads + Hams)

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Legs (Quads + Hams)

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