Name: Playbook - Matthew Nitto - Quads and Hamstrings/Calves Superset
Uploaded: 2021-01-18T11:48:26.608Z
Duration: 60 min
Description: Quads and Hamstrings/Calves Superset

Quad dominant superset with some high rep work for hamstrings and calves

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 negative on each rep. Keeping a slight bent in the knees

Romanian Deadlifts

Q/H Power Superset

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)

Try to get to as close to parallel to the floor or even past parallel if you can. We want to feel a massive stretch in the hamstrings without using the lower back

Good Mornings

Q/H Targeted Superset

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

We want to come down so that our ankle stays in line with knee (or as close as possible) really the lower leg should barely move if at all. At the bottom of the movement make sure to push with the hamstring and not the quads

Split Squats (Far Step variation)

Q/H Detail Superset

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

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

Calf Presses

Q/C Finisher Superset

Quads and Hamstrings/Calves Superset

Chest and Back Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Quads and Hamstrings/Calves Superset

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