Name: Playbook - Gareth Sapstead MSc CSCS - Deadlifts | Quads | Hammies
Uploaded: 2024-02-14T12:39:38.716Z
Duration: 75 min
Description: Deadlifts | Quads | Hammies

6 exercises starting out with a hip-dominant style of deadlifts off blocks, and finishing with hanging leg raises. A good all-rounder for lower body building.

Perform from a little elevation off the floor (low pins in rack or a couple bumper plates). Hips should start a little higher versus your standard (conventional) deadlifts.

Gradually build up weight each set. Essentially, 10, 8, then your first 6 are ramping up in weight followed by 2x6 which are your top sets.

Hip-Dominant Deadlifts

Hack Squats

Hip Thrusts

1-Leg Hamstring Curls

Push through laces on the floor to extend your knees. Deep stretch of your quads at the bottom. 3 sets of 12-20 reps based on your level.

Reverse Nordic Curls

Can use ab slings or perform in a Captains chair if preferred. To make them easier then keep your knees bent.