Name: Playbook - Matthew Nitto - Week 1 - Hamstrings/Deadlifts with Light Quads and Calves
Uploaded: 2021-04-09T14:55:47.786Z
Duration: 75 min
Description: Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

I can’t walk now,😂 but the workout was great!

Joe Mennella

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Lots of volume and heavy poundage for the hamstring today, but before that we start with some strict dead stop deadlifts! With some detail work on the quads for the finishing touch!

Just some old fashioned deadlifts. Keep the negative controlled to a degree rather than just dropping it

Deadlifts

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

Romanian Deadlifts

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

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)

*Last set double dropset 10 reps each time 

Controlled negative and hold the contraction!

Lying Hamstring Curls

Reps 1-7 bottom portion of movement
Reps 8-14 top portion of movement
Reps 15-21 full range of movement

Elevated Squats 21s

Really light weight here! This is purely a movement designed to detail the quads. Light weight and a big stretch!

Smith Machine Sissy Squat

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

Seated Calf Raises

Week 1 - Hamstrings/Deadlifts with Light Quads and 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

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!

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

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