Name: Playbook - Matthew Nitto - Deadlifts/Hamstrings/Quads/Calves
Uploaded: 2021-04-09T14:55:47.854Z
Duration: 80 min
Description: Deadlifts/Hamstrings/Quads/Calves

Deadlift focused workout to hit our posterior chain as a whole. As we progress through each deadlift variation we focus more and more on the hamstring itself

Just some old fashioned deadlifts. Keep the negative controlled to a degree rather than just dropping it

Deadlifts

Setup as a typical deadlift except create a “deficit” by standing on a plate or any raised surface. Explode on the way up and control it on the way down. This is going to hit the hamstrings a lot more than a typical deadlift.

Deficit Deadlifts

4 second negative on each rep. Keeping a slight bent in the knees

Romanian Deadlifts

We are elevating our feet on a dumbbell and using the dumbbell as the height for our pause reps. Come down and sit on the dumbbell for a second or two before exploding back up. This is going to force you to maintain a full range of motion so no cheating.

Dumbbell Pause Squats

Your typical lunging movement but instead of extending you foot all the way out so that your knee matches your toes we are actually going to step a little closer to out more emphasis on the quads.

Lunges (Close Step)

Standard squats but it’s very important to not stop at all throughout the movement. Continuous movement is key on this exercise

Squat Pumps

Quad Lunges Squat Compound Set

Each rep consists of two separate “reps”. First rep pause half way through second rep complete the full rep. That’s 1 rep!

1.5 Rep Elevated Squats

*4th Set - Dropset - 12-8
5th Set - Double Dropset - 12-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

Controlled negative and hold the contraction!

Lying Hamstring Curls

If you don’t have this machine any calf raise alternative will do. Pause at with each squeeze and with each stretch

Calf Presses

Seated Calf Raises

Deadlifts/Hamstrings/Quads/Calves

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Deadlifts/Hamstrings/Quads/Calves

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