Name: Playbook - Adam Swanson - Legs (Quads + Hams)
Uploaded: 2023-05-07T17:44:42.416Z
Duration: 70 min
Description: Legs (Quads + Hams)

21/01/22

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- Just throw a band over top of the bar, splitting it in half, step on the two ends of the band that go around the bar and get to work!
- 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 bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts - Banded

- 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 bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts

Stiff Leg Deads Banded Drop

*Squeeze for 2 seconds at the top HARD!*
*Let the weight come down all the way and come to a complete stop on every rep!*

- 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 - DeadStops

*4 Second Negatives!*

- 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

- 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

- Feet inside shoulder width.
- 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. 
- Do not lock out your knees at the top.

Narrow Stance Leg Press

- Keep your toes pointed towards the ceiling at all times.
- Drive the weight up into a full contraction, come down half way, pause, drive back up to the top, and then slowly control the weight down into a full stretch.

1.5 Leg Extensions

Reps 1 + 10: 5 second negative, 2 second hold in the bottom.

Reps 2-9: 1 second negative, 0 second pause in the bottom.

- Elevate your heels for more quad activation.
- Drive your knees out and your hips back as you lower yourself down.
- Keep your spine neutral and straight throughout the entire movement.
- Keep the DB snug at about neck height.

Dumbbell Goblet Squat - Elevated

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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