Name: Playbook - Adam Swanson - Quads/Calves
Uploaded: 2023-06-09T16:40:40.547Z
Duration: 70 min
Description: Quads/Calves

Legs are dead! couldn’t finish the last two workouts!

Colleen

Jules

I definitely took longer breaks at time lol some equipment wasn’t available so I found alternatives. Great 🔥!

Adrienne

09/06/23

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

*Reps are per side*

- We are basically doing a reverse Leg Curl here.
- Brace yourself against the Leg Curl machine, facing in the opposite direction of where you normally would.
- Start with your leg fully extended out and your toes pointed to the ceiling.
- Drive your knee straight up and allow your hip flexors (upper quads) to do all the work.

Hip Flexor Curls

- 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

- 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 (See Notes)

- Feet inside shoulder width.
- Heels slightly in, toes pointed out.
- Place pressure on your heels and the outsides of your feet to hit the outer part of your quads.
- Control the negative of every rep and pause slightly at the bottom to create extra tension.

Narrow Stance Barbell Squats (Heels Elevated)

* If your gym does not have a pendulum squat, resort to a narrow stance hack squat. *

- Feet inside shoulder width.
- Heels slightly in, toes pointed out.
- Place pressure on your heels and the outsides of your feet to hit the outer part of your quads.
- Control the negative of every rep and pause slightly at the bottom to create extra tension.

Narrow Stance Pendulum Squat

- Rest the back pads slightly below your knees.
- Drive forward against the band as you explode out of the bottom of the squat.
- Contract your quads hard at the top of the movement.

Banded Sissy Squats

- Taking smaller steps that will allow your knees to travel slightly over your toes and create more emphasis on your quads.

Walking DB Lunges

- 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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