Name: Playbook - Matthew Nitto - Hamstrings and Quads/Calves Superset
Uploaded: 2021-01-18T11:45:15.135Z
Duration: 60 min
Description: Hamstrings and Quads/Calves Superset

Hamstring/Deadlift focused workout supersetted with high rep quad and calves work

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

Deadlifts

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

H/Q Strength Superset

Romanian Deadlifts with Elevated Pause Squats

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

H/Q Slow Pause Superset

Far Step Split Squats with Squats 21 Style

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

H/Q Targeted Superset

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

Seated Hamstring Curls

Seated Calf Raises

H/C Superset

Hamstrings and Quads/Calves Superset

Chest and Back Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Hamstrings and Quads/Calves Superset

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