Name: Playbook - Matthew Nitto - Hamstrings/Quads/Calves
Uploaded: 2021-04-09T14:55:47.900Z
Duration: 80 min
Description: Hamstrings/Quads/Calves

Really worked on targeting the hamstrings today with more focused movements.

Last 3 Sets - Cluster Set - 3 reps - 1 rep with 4 second negative and 4 second positive - repeat 

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

Romanian 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

This non-spinal loading movement keeps the lower back out of the movement in order to focus on the legs. Keep the lower leg straight as much as possible.

Jefferson Squat

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

Last 3 Sets - Cluster Set - 3 reps - 1 rep with 4 second negative and 4 second positive - repeat 

Controlled negative and hold the contraction!

Lying Hamstring Curls (4 Second Negative and 2 Second Pause)

We are going to mix up the time under tension with this movement. We start off by doing 1.5 reps so pausing mid rep going back down then doing a full rep (that’s one). We will do half the set like that then finish off the set by doing standard reps. So if the movement calls for 10 reps we split it up with 5 1.5 reps and 5 traditional reps. 

If you don’t have this machine, a smith machine will work just as well.

Hack Squats

4 second negatives on these keep the sled on your toes the whole time. I personally never found the leg press risk/reward to really be worth it so I like to keep these light and hyper focused

Leg Press (Low Foot Placement)

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

Calf Presses

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

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!

Hamstrings/Quads/Calves

More workouts from Matthew Nitto