Name: Playbook - Matthew Nitto - Quads/Hamstrings/Calves
Uploaded: 2021-04-09T14:55:47.934Z
Duration: 80 min
Description: Quads/Hamstrings/Calves

Rudy

Just wanted to focus on tempo and tension so went much lighter on the weight

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

Squats (4 second negatives)

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

Similar to the previous movement but now we are doing the top half twice per rep. So all the way down and back up, then back down and stop midway and back up. That’s one rep.

1.5 Rep Elevated Squats (Top Half)

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 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!

Quads/Hamstrings/Calves

Community

More workouts from Matthew Nitto