Name: Playbook - Matthew Nitto - Legs and Abs/Calves Superset
Uploaded: 2021-03-27T16:27:25.322Z
Duration: 80 min
Description: Legs and Abs/Calves Superset

Lots of different supersets here but we do this to keep us moving and taking minimal rest. Great way to get a lot of volume in a short period of time

Warm up as much as you need and only start counting the sets where 8 reps is a bit of a struggle. This is known as an RPE (rate of perceived exhaustion) of 9 out of 10.

Squats (Heavy)

The upper body should remain stationary the entire time with no swinging. You should be contracting the abs and NOT your hip flexors. Keep the knees bent if the movement is too difficult

Pro tip: get extra work for your obliques by raising to the side (alternating each side)

Hanging Leg Raises

Squats and Hanging Leg Raises

Elevate your heels by using 5 pound plates to step on. Control the negative for about 3-4 seconds.

Squats (Elevated Negatives)

Grab a dumbbell or a plate and with a controlled motion twist side to side.

Russian Twists

Elevated Squats and Seated Russian Twists

Standard foot width on the leg press utilizing a 4 second negative on each rep. Nice thing about these is that you don’t need to spend half the workout loading the machine 😂

Leg Press (4 second negatives)

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

Calf Presses

Leg Press and Calf Presses

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

Detail Superset

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

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

Legs and Abs/Calves Superset

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