Name: Playbook - Matthew Nitto - Hamstrings/Quads/Calves
Uploaded: 2021-04-09T14:55:47.923Z
Duration: 80 min
Description: Hamstrings/Quads/Calves

This workout was more exhausting than I expected but felt great. Get ready to work with this one.

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

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

With a close stance maintain a 2 second negative and 2 second movement on the way back up. No pausing at the bottom no resting at the top. If you no longer can continue the 2 second rep tempo. They set is over.

Smooth Rep Squats (Close Stance)

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

Squats-Sissy Squats Compound Set

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

Elevated Squats 21s

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

Controlled negative and hold the contraction!

Lying Hamstring Curls

Cluster Sets - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

Keep these on the higher rep range and always always over emphasis the squeeze!

Seated Hamstring Curls

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

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

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