Name: Playbook - Matthew Nitto - Quads/Hamstrings/Calves
Uploaded: 2021-04-09T14:55:47.821Z
Duration: 80 min
Description: Quads/Hamstrings/Calves

Not gonna lie this one kicked my ass!😩

Joe Mennella

Squat heavy workout today starting with a wider than shoulder width stance and moving our feet in with every movement. Get ready to work!

3-4 second negatives on the first 5 reps. Finishing off the rest of the reps with a quicker tempo

Putting our feet in a neutral stance or outside shoulder width gives us more overall power in the movement so we can move more weight.

Squats (outside shoulder width)

Standard back squats with a little twist each rep consists of a 4 second negative to increase the time under tension. No cheating!

Squats (shoulder width)

Elevating the feet allows us to move to a closer stance without flexibility being an issue. Great for targeting the quads

Elevated Squats (inside shoulder width)

Another elevated heels movement to keep the focus on the quads. This also helps people who lack the mobility in their ankles to do a front squat without falling forward

Elevated Front Squats

* double dropset on last set - 12-10-10

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

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

Seated Hamstring Curls

Controlled negative and hold the contraction!

Lying Hamstring Curls

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

Calf Presses

Quads/Hamstrings/Calves

Nathan

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

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!

Quads/Hamstrings/Calves

Community

More workouts from Matthew Nitto