Name: Playbook - Matthew Nitto - Legs/Calves/Abs
Uploaded: 2021-04-09T14:55:47.955Z
Duration: 80 min
Description: Legs/Calves/Abs

Switching it up a little with pre-exhausting the quads before we move on to the main movements. Kept the workout to machines to try to completely take the lower back out of the workout and it worked out well

*5th Set - Dropset - 10-8
6th Set - Double Dropset - 10-8-8

*Sets 7 and 8- Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

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

4 second negative on each rep

Similar to a smith machine or hack squat maintain a foot placement in front of you just slightly so you can squat without hinging with the hips.

This can be done on a smith machine or hack squat.

Machine Squats (Forward Foot Placement)

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

Really light weight here! This is purely a movement designed to detail the quads. Light weight and a big stretch!

Smith Machine Sissy Squat

Controlled negative and hold the contraction!

Lying 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

You can do these standing or kneeling. Breathe out with every rep and hold the squeeze with every rep

Pro tip - in between each rep. Do one rep to the left side and then one to the right before doing another rep to the center. So bring the right elbow to the left knee, then the left elbow to the right knee, the crunch to the center (as shown) - that’s one rep

Cable Crunches

Legs/Calves/Abs

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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Back/Chest/Abs

Arms grew 2inches from the crazy pump!😂👏🏼

Shoulders/Arms

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

Another well structured, great workout and pump! Loving this program.💪🏼

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Legs/Calves/Abs

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