Name: Playbook - Julian Smith - Hamstrings/Glutes/Abductors (11/4/22)
Uploaded: 2024-04-19T22:29:33.090Z
Duration: 80 min
Description: Hamstrings/Glutes/Abductors (11/4/22)

Lindsey

Setting the safety pins just a couple inches above your max range of motion.

*Rack Barbell Good Morning (close stance toes pointed out)

Sets 1-3: toes turned in
Sets 4-6: toes turned out

*Seated Leg Curl

*Lying Leg Curl

2 sets of 50 reps on each side. Obviously if you don’t have this machine just find another you could do singles on!

Pick a weight that you’ll fail at 20 reps with. Once you hit the 20 reps, continue on to 50. Since GOOD full range of motion reps will be failing at 20, as you get closer to 50 reps the range of motion will get smaller and smaller with tension in the lengthened position.

*Single Leg Curl (Basketball set)

Sets 1-3: feet high and shoulder width on platform 
Sets 4-6: feet low and shoulder width on platform 

Doing a brief mid rep pause on the negative portion of the rep.

*Machine Squat (mid rep pause)

*Dumbbell Goblet Sumo Squat

Not touching the floor until entire set is complete.

*Barbell Hip Thrust (feet wide)

Abductor Machine

Hamstrings/Glutes/Abductors (11/4/22)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

Jojo

Tricep/Bicep/Forearms (9/3/22)

Foster

Alex

Shoulders/Traps/Calves (9/4/22)

Gaia

Good workout, I have torn my hamstrings multiple times so my lower back takes over. Bad form probably

Hamstrings/Glutes/Abductors (9/5/22)

Alex Velazquez

Nathan

Back/Rear Delts/Neck (9/6/22)

Sooo good I stopped working out because my booty was sweating 😂😂😂

Cameron

Literally 3rd day and I can't even keep up with the full tempo yet. But it's made a noticeable change in how much satisfaction I feel that something was accomplished!!

Michael Manzzullo

Chest/Calves/Abs (9/7/22)

Carlo

Quads/Adductors (9/8/22)

Mychal

Brian

Tricep/Bicep/Forearms (9/9/22)

Dannybricks

Shoulders/Traps/Calves (9/10/22)

Hamstrings/Glutes/Abductors (9/11/22)

Back/Rear Delts/Neck (9/12/22)

I need some gear can’t do the whole work out

Chest/Calves/Abs (9/13/22)

Quads/Adductors (9/14/22)

Mohamed Aly

Tricep/Bicep/Forearms (9/15/22)

Shoulders/Traps/Calves (9/16/22)

Hamstrings/Glutes/Abductors (9/17/22)

Steve

Back/Rear Delts/Neck (9/18/22)

Chest/Calves/Abs (9/19/22)

Karimi

Quads/Adductors (9/20/22)

Tricep/Bicep/Forearms (9/21/22)

Shoulders/Traps/Calves (9/22/22)

Hamstrings/Glutes/Abductors (9/23/22)

Back/Rear Delts/Neck (9/24/22)

Chest/Calves/Abs (9/25/22)

Quads/Adductors (9/26/22)

Tricep/Bicep/Forearms (9/27/22)

Shoulders/Traps/Calves (9/28/22)

Hamstrings/Glutes/Abductors (9/29/22)

Back/Rear Delts/Neck (9/30/22)

Guillermo

Chest/Calves/Abs (10/1/22)

Dustin

Quads/Adductors (10/2/22)

Holy FUCKKKKKKKK MY ARMS HURT DUDE thank you so much

Tricep/Bicep/Forearms (10/3/22)

Shoulders/Traps/Calves (10/4/22)

Hamstrings/Glutes/Abductors (10/5/22)

Back/Rear Delts/Neck (10/6/22)

Chest/Calves/Abs (10/7/22)

Didn’t want to do it but we did it👏🏼👏🏼

Damn that was insane 🔥💪🏽🔥💪🏽

Quads/Adductors (10/8/22)

Tricep/Bicep/Forearms (10/9/22)

Shoulders/Traps/Calves (10/10/22)

Hamstrings/Glutes/Abductors (10/11/22)

Back/Rear Delts/Neck (10/12/22)

Chest/Calves/Abs (10/13/22)

Quads/Adductors (10/14/22)

Hamstrings/Glutes/Abductors (11/4/22)

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