Name: Playbook - Adam Swanson - Quads/Calves
Uploaded: 2023-05-07T17:44:43.738Z
Duration: 70 min
Description: Quads/Calves

09/12/22

NEW SPLIT IS LIVE!

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

*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 🔥

- Elevate heels slightly to place extra emphasis on quads.
- If your gym does not have wedges, use 2.5lbs plates.

Heels Elevated Barbell Squats (3:1:1:0)

- 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

*Reps Are PER LEG*
* Watch full video for entire double drop*

- Perform 8 Reps with your top weight, drop to a lighter weight IMMEDIATELY and perform another 8 reps, then drop to no weight and complete 8 reps (or as many as you can) with just your body weight.

..... then do the same thing on the opposing leg... that’s one set.

Bulgarian Double Drop-Set From Hell 🔥

- Full range of motion. Drop the heels low and stand up on your toes high.

Seated Calf Raise

Drop the last set twice. 8 drop 8 drop 8.

Standing Calf Raise

Quads/Calves

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.

Quads/Calves

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