Name: Playbook - Adam Swanson - Legs (Quads + Hams)
Uploaded: 2023-05-07T17:44:44.164Z
Duration: 75 min
Description: Legs (Quads + Hams)

Woooffff! 😤 legs are dead (taught spin before this), but worth it 🫡

Jules

Colleen

08/04/23

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

- Pause at the bottom for 5 honest seconds.
- Keep your knees drove out and really think about placing all the tension in your legs as you complete the pause.

Barbell Paused Squats (5 Second Pause)

- 3 Second negatives, 3 second positives.
- Control the weights for 3 seconds on the way down.
- Control the weights for 3 seconds on the way up. Don’t just explode to the top.
- Keep your Core braced at all times and your knees out.

Tempo Barbell Squats (3:0:3:0)

Sets 1-2: No Tempo. Just keep consistent tension.
Sets 3-5: Fights the weights down for 3 seconds on the negative.

- 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

- Squeeze for 2 seconds at the top HARD!
- Stack your heels directly under your knees. Don’t place them too far away or too close to you. Find that sweet spot.
- Press through your HEELS at all times to help place tension on your hamstrings and glutes. 
- Keep your chin tucked at all times throughout this movement. Think about trying to make a “double chin”.
- Keep your arms locked and pressing “away” from the bar.
- As you drive the weights up and squeeze hard at the top, your goal is to try to make your torso and legs align and be parallel to the floor.

Barbell Hip Thrusts

*4 Second Negatives!*

- 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

*3 Second Negatives*

- 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!

Narrow Stance Hack Squats

*Reps Are PER LEG!*

- Control each rep for 2 seconds on the way down.
- Keep your toes pointed to the ceiling.
- Contract hard at the top of each rep.
- Try not to let the weight rest at the bottom of the movement as you switch legs.

Alternating One Leg Extensions

Quad Compound Set #1

Legs (Quads + Hams)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

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 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Legs (Quads + Hams)

Community

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