Name: Playbook - Adam Swanson - Quads/Calves
Uploaded: 2023-05-26T20:15:55.175Z
Duration: 70 min
Description: Quads/Calves

Adrienne

Lillian

26/05/23

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

Getting some blood in the hamstrings first and foremost to start things off.

- Keep your butt on the seat and back up against the support.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Seated Leg Curl

- 2 Second negatives, 2 second pause at the bottom.
- Control the weights for 2 seconds on the way down.
- Pause at the bottom of the movement for 2 full seconds.
- Keep your Core braced at all times and your knees out.

Barbell Squats (2:2:1:0)

Try to go up in weight on every set and still push for 15 every time.

- 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 🔥

- 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 TOTAL Steps*

- 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!

Barbell Walking Lunge

- 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)

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

Community

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