Name: Playbook - Matthew Nitto - Deadlifts/Hamstrings/Quads/Calves
Uploaded: 2021-04-09T14:55:47.878Z
Duration: 90 min
Description: Deadlifts/Hamstrings/Quads/Calves

Another deadlift focused hamstring workout with some high rep quad work

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

Deadlifts

Start the rep as a traditional deadlift. Once at the top perform a stiff leg deadlift, then at the top again finish off with a traditional deadlift. That’s one rep.

Deadlift Romanian Combo

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

Romanian Deadlifts

Try to get to as close to parallel to the floor or even past parallel if you can. We want to feel a massive stretch in the hamstrings without using the lower back

Good Mornings

Reps 1-7 bottom portion of movement
Reps 8-14 top portion of movement
Reps 15-21 full range of movement

Elevated Squats 21s

Elevating the feet allows us to move to a closer stance without flexibility being an issue. Great for targeting the quads

Elevated Squats (inside shoulder width)

Each rep is performed by pushing your knees forward and bending at the ankles rather than squatting straight down. Use the railing purely for balance not as assistance.

Sissy Squats

Squat - Sissy Squat Compound Set

*Rest Pause each set - 10 - rest 15 - 10 - rest 15 - 10

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

Squat Pumps

*4th Set - Dropset - 10-8
5th Set - Double Dropset - 10-8-8

Controlled negative and hold the contraction!

Lying Hamstring Curls

Slow and controlled movement always hitting the higher end of rep ranges for these. Be sure to really overemphasis the top of the movement (squeeze) and really allow the calf to stretch.

Seated Calf Raises

Hold the contraction for 2-3 seconds and feel the stretch on every rep. Continuously alternating each foot no extra rest!

Alternating Standing 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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