Name: Playbook - Julian Smith - Hamstrings/Glutes (4/14/24)
Uploaded: 2024-04-14T18:14:44.145Z
Duration: 80 min
Description: Hamstrings/Glutes (4/14/24)

Seth

Andrew

Ashley Lourie

Christian

Fabian

Rafael Santos

Alex

Mario

Cassie

Killer Daily Pump 💯⚔️🤙🏽🇺🇸

Albert Bersley

William

STEVE

Arvin

Oscar

Tyler

Egorka

Should be illegal to lift this in the CL shorts! HOOCHIE DADDI ACTIVATED🍑😤

Dominique Bradley

Mike

Jordan

Ricardo Lazo De La Vega Paredes

Liam Taylor

Joey Cahill

FINALLY! I felt lost in the woods there. It took this leg day to get me back into my workout schedule. Geez. I was barely holding on by a thread there those last couple days. Glad to be back.

Alain

Pete

The hack squat machine does a pretty good job replacing the machine good mornings. Great workout! 🔥🔥🔥

Uriel

Sitting on the toilet will be a problem in about 2 days… DOMS gonna be litty like a cow titty!!! Yeeeet

These holds and rest pause take it to another level!

MuscleShark31

Set up in a wide enough stride so when you’re at the bottom portion of the rep AND top portion of the rep your heel is always in front of your knee.

*Dumbbell Split Squat (long stride)

Not letting the plates touch the floor until the set is complete

*Barbell Hip Thrust (feet wide)

Barbell Hip Thrust (normal stance) (1:0:1:5)

Seated Leg Curl (1:0:1:5)

Last set drop set: 5 drop Failure 

On the drop set to Failure use half the weight you used on your last set of 5 reps.

*Machine Good Morning (shoulder width stance)

*Machine Good Morning (stiff leg)

Last set rest pause: After completing the last set of 8 reps, set the weight down and take a 10 second break. Taking big slow deep breaths. Then jump back in with the same weight and go for as many more reps as possible.

*Lying Leg Curl

Hamstrings/Glutes (4/14/24)

Maggie

Hamstrings/Glutes (4/28/24)

Always love it when it’s short and sweet

Drew Ginsburg

Literally tried scratching my shoulder on the same arm and the pump was so stupid I couldn’t💀💀

Michael

Biceps/Triceps (4/27/24)

Derrick

My chee chee’s are done and we barely did two lifts…🫡

Shoulders/Light Chest (4/26/24)

Earl Williams

Quads/Abductor/Adductor (4/25/24)

That wide grip straight arm lat pull down burned like a UTI

Jesus

Brad

Back/Rear Delt (4/24/24)

Man!!!! Missed the pump. Back at it after a year long break.

Niklas

Hector

Chest (4/23/24)

Javier

Calves/Abs/Neck/Forearms (4/22/24)

Brutal. Not sure how to do drop sets on exercises where it takes 30-45 sec to take weights off the bar (deadlift, hip thrusts).

Ryan

Zakaria Hamani

Hamstrings/Glutes (4/21/24)

Allyson

Nathan Dorado

King

Biceps/Triceps (4/20/24)

Shoulders/Light Chest (4/19/24)

Jay Lopez

Quads/Abductor/Adductor (4/18/24)

Jesus Salazar

Eliazar

Back/Rear Delt (4/17/24)

Lior Clark

HECTOR MANUEL RAMIREZ GUZMAN

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Ashwin Mohta

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Shoulders/Light Chest

Joseph

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Chest (4/9/24)

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Dexter

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Quads/Adductor (3/16/24)

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Matt

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Hamstrings/Glutes (4/14/24)

Community

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