Name: Playbook - Gareth Sapstead MSc CSCS - Volume Quads | Hams | Calves
Uploaded: 2024-02-14T12:37:16.330Z
Duration: 75 min
Description: Volume Quads | Hams | Calves

Troy

Zach

Lee Collier

High volume lower body workout focusing on quads, hamstrings and calves. You’ve been warned!

Brace and lock into the seat. 1’s hold at the top of each rep.

Leg Extensions with Iso Holds

Lock into the bench. Brace your abs. Curl to the top, quarter way down, then all the way back up.

One and One Quarter Hamstring Curls

If no pendulum squat available use leg press with a low and shoulders-width stance. Lower in 3-4 seconds.

Pendulum Squat (4’s eccentric)

Focus on the hip hinge. Push hips back, keep the grip of the dumbbells as. Lose to your thighs as possible.

Dumbbell RDL’s

Max reps at bodyweight. If no glute ham or too difficult then perform 3 sets of 15-20 reps of a hamstring curl variation.

Glute-Ham Raise

30 alternating steps/15 reps each leg. One rep is down, half way up, down, then all the way up. Start lighter than you think.

Walking Lunge 1.5’s

Toes in for 10 reps. Straight into toes out for another 10.

1A) Seated Calf Raises Toes In

60 seconds rest then return to toes in. Do not bounce out the bottom position. Push through your big toe as much as possible. Works even better without shoes on.

1B) Seated Calf Raises Toes Out

Find the appropriate band resistance and use multiple bands if needed like shown here. Once set in a high plank position with slight knee bend then focus on flexing spine to perform the “crunching” action. To make them easier then you may stand up higher.

Volume Quads | Hams | Calves

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