Name: Playbook - Matthew Nitto - Hamstrings/Deadlifts/Quads
Uploaded: 2021-04-09T14:55:47.833Z
Duration: 80 min
Description: Hamstrings/Deadlifts/Quads

Deadlift focused workout today with some assistance work and finishing off with quads.

Doing a double pause deadlift makes the hamstrings work more by forcing us to control the weight

Deadlifts (Double Pause)

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

Romanian Deadlifts

We want to come down so that our ankle stays in line with knee (or as close as possible) really the lower leg should barely move if at all. At the bottom of the movement make sure to push with the hamstring and not the quads

Split Squats (Far Step variation)

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

Elevated Squats 21s

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

Elevated Squats

Controlled negative. And pausing on the contraction for 2-3 seconds. Holding the contraction is key here so lower the weight if you need to!

Leg Extensions

Controlled negative and hold the contraction!

Lying Hamstring Curls

Hold each contraction at the top of the rep for 2-3 seconds

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

Hamstrings/Deadlifts/Quads

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!

Hamstrings/Deadlifts/Quads

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