Name: Playbook - Julian Smith - Hamstrings/Glutes/Abductors (3/26/23)
Uploaded: 2024-04-19T22:29:32.740Z
Duration: 90 min
Description: Hamstrings/Glutes/Abductors (3/26/23)

Didn’t quite finish but good what I got in.

Shelley Wallace

Harpreet

Where are my legs… I don’t feel them 🤣☠️🫶❤️

Yaidy

*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)

Dave

Vincent Bouldin

Push: Chest/Shoulders/Triceps (3/19/23)

Jacoby

Troy

Kurt

Legs: Quads/Hamstrings/Glutes (3/20/23)

Alex

Will

Neal

Pull: Lats/Traps/Biceps (3/21/23)

Man such a deadly combo.. but so worth it

Ryan Forestier

I thought it will be much easier!)
But this one was tough! Glad I made it! Looking forward for tomorrow’s hard&great session!💪🏻

Ilya

Calves/Abs/Neck/Forearms (3/22/23)

Assaf Koren

Angel

Chest/Triceps/Front Delts (3/23/23)

Markez

Quads/Adductors (3/24/23)

Back/Rear Delts (3/25/23)

Pierce

Biceps/Side Delts (3/27/23)

Calves/Abs/Neck/Forearms (3/28/23)

Push: Chest/Shoulders/Triceps (3/29/23)

Why do you hate us? 
Jk thank you for pushing me!

SilkyVilky 

Legs: Quads/Hamstrings/Glutes (3/30/23)

Pull: Lats/Traps/Biceps (3/31/23)

Calves/Abs/Neck/Forearms (4/1/23)

Chest/Triceps/Front Delts (4/2/23)

Tyler

Quads/Adductors (4/3/23)

Back/Rear Delts (4/4/23)

Gaia

Hamstrings/Glutes/Abductors (4/5/23)

Biceps/Side Delts (4/6/23)

Calves/Abs/Neck/Forearms (4/7/23)

Shifte Ahmad Siddique

Push: Chest/Shoulders/Triceps (4/8/23)

Legs: Quads/Hamstrings/Glutes (4/9/23)

Pump was so gud feeling like cbum after finishing 🤣🤣

Sachin Khanna

Pull: Lats/Traps/Biceps (4/10/23)

Calves/Abs/Neck/Forearms (4/11/23)

Chest/Triceps/Front Delts (4/12/23)

Austin

Loved the workout. Are there substitute options for particular movements that might not feel great for my body?

Kyle

Quads/Adductors (4/13/23)

Favorite part was the slight incline db workout

Back/Rear Delts (4/14/23)

Hamstrings/Glutes/Abductors (4/15/23)

Biceps/Side Delts (4/16/23)

Calves/Abs/Neck/Forearms (4/17/23)

Push: Chest/Shoulders/Triceps (4/18/23)

Legs: Quads/Hamstrings/Glutes (4/19/23)

Pull: Lats/Traps/Biceps (4/20/23)

Calves/Abs/Neck/Forearms (4/21/23)

Pumped! 🤙🏽💪🏽 started this training block today and eager to get into it 🤘🏽

Chest/Triceps/Front Delts (4/22/23)

Quads/Adductors (4/23/23)

Back/Rear Delts (4/24/23)

Hamstrings/Glutes/Abductors (4/25/23)

Biceps/Side Delts (4/26/23)

Calves/Abs/Neck/Forearms (4/27/23)

Push: Chest/Shoulders/Triceps (4/28/23)

Legs: Quads/Hamstrings/Glutes (4/29/23)

Pull: Lats/Traps/Biceps (4/30/23)

A lot of movements that require really specific equipment. I’m usually happy to figure out substitutions for a couple movements, but when I feel like it’s the majority of the workout, it starts to feel like I could just be doing my own programming. Typically love your workouts, though, and do appreciate you trying to mix in new alternatives.

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

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