Name: Playbook - Julian Smith - Hamstrings/Glutes/Abductors (3/26/23)
Uploaded: 2024-04-02T17:10:08.163Z
Duration: 90 min
Description: Hamstrings/Glutes/Abductors (3/26/23)

Corey

Miguel

Doing rear chain after hanging deadlifts yesterday is fucked up. 
Fucking loved it!

That workout was very intense. Loved the glute work to start out then moving into hamstrings at the end. Only critique is that it was too long…by the end my metabolites were all gone and I my hammyswerent firing as hard

Davis 

Daniel Crossley

Love leg day. Hamstrings actually dead for once.

Brandon

Matt

Grant

HECTOR MANUEL RAMIREZ GUZMAN

Alex

Tiffany

Rabih M.

William

Actually might’ve been the toughest lift I’ve had since starting the Daily Pump.

Jordon

Easyas123

Martin

Gustavo

Austin

Mike

Lawd have mercy!!! But these comments AYOOOOO!!!

Maximo

Niki

This workout fucked me up more than scout master Chris

Josh

Jorge

Emanuel

Marathon workout and my hamstrings are toast

Jordan

I’m really enjoying these longer workouts. Almost like a form of therapy. A nice 90-120 minute get away and I leave the gym insanely pumped

Dylan

When are we going to get somewhere to track our weights? A+ app and lifts though

Will

Carlos

Liam Taylor

My quads are still burnt but that was solid

Steven

Darian

Lindsay

Louis

Hams felt so great after the hip/glute work

Cameron Cobb

Sarah

These workouts on the new split have been long and I’ve loved every second of them

Jacob

I just wanna meet the girl that broke your heart. Cause I felt that shit.

Gerome Ramos

Markus

Peter

Juan

*Abductor Machine

Keep torso forward so the bar stays ahead of your knees the entire set

*Barbell Box Squat (sumo stance)

*Leg Press (feet high and wide)

Reps 1-3: feet together 
Reps 4-6: feet hip width
Reps 7-9: feet outside hips

*3 Position Barbell Hip Thrust (1:0:1:2)

Dumbbell Sumo Squat

Sets 1-3: no tempo
Sets 4-6: 10 second pause on the contraction for reps 10, 20 & 30.

*Lying Leg Curl

Last set: 8 drop 12

Medium height box, outside shoulder width stance.

*Seated Barbell Good Morning

Pendlay Stiff Leg Deadlift

1 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 with on to 50 lol. Since 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 Machine Leg Curl (basketball set)

Hamstrings/Glutes/Abductors (3/26/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

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

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Hamstrings/Glutes (4/21/24)

Victor

Teya

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Ashley Lourie

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Biceps/Triceps (4/13/24)

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

Jesus Salazar

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

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

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

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

Joseph

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

Rafael Santos

Back/Rear Delts (3/31/24)

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

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)

Tyler

Chest/Biceps (2/21/24)

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

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)

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

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

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

Chest/Biceps (3/15/24)

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/Abductors (3/26/23)

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