Name: Playbook - Matthew Nitto - Quads/Hamstrings/Calves
Uploaded: 2021-04-09T14:55:47.843Z
Duration: 90 min
Description: Quads/Hamstrings/Calves

Longer squat workout than usual but you certainly reap the rewards of an absolute incredible pump

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)

*4 second negatives for each rep

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)

Start each set with 3 normal tempo reps then perform 1 rep with a 4-5 second negative. Perform another 3 normal tempo reps followed by another 4-5 second negative rep. Do that for a total of 4 cycles. The slow negative doesn’t count as a rep

Elevated Squats (Cluster Sets)

*4th Set - Dropset - 12-8
5th Set - Double Dropset - 12-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

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

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

Quads/Hamstrings/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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

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

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