Name: Playbook - Julian Smith - Hamstrings/Glutes/Abductors (10/23/22)
Uploaded: 2024-04-02T17:10:07.485Z
Duration: 75 min
Description: Hamstrings/Glutes/Abductors (10/23/22)

HIROYUKI KURANISHI

Miguel

Kaveh

Darius Scheepers

Hey man am so thankful for your workouts 
I realize this workout and previous workouts, they don’t have the last exercise, like abductors 
And the previous abs are absent too 
So what is that do you skip them or I should do them alone ?

Ramy

Pete

Morghan

More glute exercises for the women please.

Febeh

Alex

randy

Ross

Cameron Cobb

Goodness me that was horrible! My quads were suffering doing those seated leg curls, cause I’m still massively sore for the quad sesh a few days ago. #TortureMagnified

Joseph

Dude. Mutha fuckin hammies my boi booty is poppin. Girls askin for my BBL surgeon😭

Daniel Crossley

Anmol

Zach McGee

I just wanna know who pissed you off 😭😂 I’m so dead

Sarah

Mike Downie

Louis

Zach Baskin

Samantha

Brandon

Ricardo Lazo De La Vega Paredes

Mike

Arlo

Frederik

Chingiz

Marissa

Terrance Aldridge

Tamer El Calamawy

Those 30 second squeezers had my cheeks absolutely obliterated…Thank you🫡

Dominique Bradley

Ryan

Stas Szczurek

Jake

Kieran

Was good just didn’t have a couple of the machines… la fit :/

Cooper

Pedro

Nick

Niyi Oyeleye

Fuuuuuuck yes! Loved those leg curl blasts to finish 🦵🏼🦵🏼

Darian

Jeffrey

Zeynep

Great but why 4 exercises leg curls in the end haha - kinda Overkill

Philip

Eric

JC Miller

Filip Lönqvist

Not all gyms have the equipment you're using. Add alternatives.

Dpenwarden

Machine Squat (feet high and wide)

Last set rest pause: After hitting the 12 reps set the weight down, take a 10 second rest, then grab the same weight  and go for as many more reps as possible.

*Leg Press (feet high and wide)

Not touching the floor until entire set is complete.

*Barbell Hip Thrust (feet wide)

*Barbell Hip Thrust (long pause) (1:0:1:30)

Seated Leg Curl

*Machine Single Leg Curl

Switch what leg touches the pad each set.

*Lying Leg Curl (legs crossed)

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

*Lying Leg Curl

Hamstrings/Glutes/Abductors (10/23/22)

Back/Rear Delt (4/24/24)

Matthew

Every angle obliterated. Tempos were brutal.

Joey Cahill

Cassie

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

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/Abductors (10/23/22)

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