Name: Playbook - Julian Smith - Hamstrings/Glutes (6/24/22)
Uploaded: 2024-04-02T17:10:06.929Z
Duration: 85 min
Description: Hamstrings/Glutes (6/24/22)

Jose

Jorge

Yeah I’m not walking for the rest of the day lol 🔥🤝🏾

Daniel Crossley

Lucas

Will

Brianna

So long haha awesome though. Some exercise seen redundant, like the lying leg curls two in a row

Nathan

Ain’t have no business bein this hard 😂

Kory

Overall my whole posterior is destroyed. 

I gotta research the deadlifts, idk if I was feelin them too much. Maybe a description for the complex lifts to explain where the focus should be would be helpful. 

Curls were beautiful on the hammies. Followed with the leg oress it’s a classic. The split Squats is my new favorite. The Glute finishers were perfect.

Mazen

William

Ricardo Lazo De La Vega Paredes

Baudelio Hernandez

Jesse

Diamond

Ossian Sandell

Daniel

nadine

Peter

Saraih

Really great Hammie focus. I’m trying hard to develop these more to balance Quads. 
Lot of BANG for the Buck here! 
🙌💯👍💪💥💥💥💥💥❤️😎

Shelley Wallace

Miguel

Rafael

Aroon

Alejandro

Aaron

Quinton Powell

Owen Chaffee

This was pretty horrible, to say the least. Great way to start the week, without walking properly; but limping properly 😂

Joseph

Best programming ever! You’re a mad man! Is it possible to get a side view video of the dumbbell split squat (long stride)? Pretty please?

Regina

Markus

Great length. 45-60 minutes. Those 90 minutes had me burned out

Christina

Sterling

Aiden

Jeffrey

Jennifer

Anthony

Brian

Ruari

Frederik

Adam

Michelle Bogan

Last set drop set: 10 drop 10 drop 10

Partial reps, not standing all the way up.

*Rack Stiff Leg Deadlift (bar at knees)

Floor Dumbbell Leg Curl (4:0:1:0)

Reps 1-10: mid stretch to full contraction 
Reps 11-20: full stretch to mid  rep

*Lying Leg Curl

*Leg Press (feet high and wide)

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)

Brief pause on the top of each contraction.

*Barbell Hip Thrust (normal stance)

Not touching the floor until entire set is complete.

*Barbell Hip Thrust (feet wide)

Hamstrings/Glutes (6/24/22)

Javier

Back/Rear Delt (4/24/24)

Was able to complete all but the dips; im doing pt for my left shoulder.

Charles

Matthew

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Hamstrings/Glutes (6/24/22)

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