Name: Playbook - Julian Smith - Hamstrings/glutes/abductors (1/13/23)
Uploaded: 2024-04-02T17:10:07.850Z
Duration: 80 min
Description: Hamstrings/glutes/abductors (1/13/23)

Miguel

Catherine Robles

Manny Benavides

April

Definitely took longer than 80mins.   Cut the sumo squats down to 5 sets.  Glute pump was ridiculous.

Stan Ross

Sergio

HECTOR MANUEL RAMIREZ GUZMAN

Ashley Lourie

Danelys Paula

Adam

Carlos

Ethan

Goodness me, this was quite rough in all it’s entirety! But was able to survive it

Joseph

Very long workout fun workout. Skipped hip thrust in the end..

William

PMac

Robert Martinez

Alvino

Marce

Emanuel

Zach McGee

Daylis

Nate

Andrew

Megan

Killer Fuckin Hammie/Glute Pump 💯🏋🏽‍♂️💪🏽🤙🏽

Albert Bersley

Erik

Louis

Liam Taylor

Barely made it upstairs to finish the workout

Steven

Seth

Estela

Courtney

Neka

Mohamad

Oscar

Tanner Morris

The pump was great! I had limited time and only did four workouts but my legs had a great pump!

Ellena

Steve

Katelynn

Dominique Bradley

I barely walked out the gym after this one. Lots of emotions but I made it out 💪

Tammice Sample

Jacob

Kellen Riley

That was brutal in the best way possible. I’m dripping in sweat

Shawn

Allie

Morgan

Sets 1-3: knees/toes pointed straight down (no tempo)
Sets 4-6: knees/toes turned slightly out (1:2:1:0)

*Lying Leg Curl

Smith Machine Good Morning

Bent Over Single Leg Machine Curl

Reps 1-5: (1:0:4:0)
Reps 6-10: (4:0:1:0)
Reps 11-15: no tempo

*Rounded Back Hyperextension

*Leg Press (feet high and wide)

Last set rest pause: after completing the last set of 12 reps rack the weight and take a 10 second break, then jump back in with the same weight for as many reps as possible.

*Barbell Squat (sumo stance) (1:2:1:0)

Not letting the plates touch the floor until the set is complete

*Barbell Hip Thrust (feet wide)

Barbell Hip Thrust (feet close and forward) (1:0:1:2)

*Abductor Machine

Hamstrings/glutes/abductors (1/13/23)

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

Joey Cahill

FINALLY! I felt lost in the woods there. It took this leg day to get me back into my workout schedule. Geez. I was barely holding on by a thread there those last couple days. Glad to be back.

Alain

Pete

Hamstrings/Glutes (4/14/24)

Rack run had me literally laughing out loud with how fatigued i got. Felt like I couldn’t have lifted a penny by the end!

Tyler

Kanyon

Devin Hoskins

Biceps/Triceps (4/13/24)

Jordan

Diamond

Shoulders/Light Chest

Owen Chaffee

Really like the variation of straight arm lat pull downs

Allyson

Cassie

Back/Rear Delt (4/11/24)

Jake

Ryan

Arvin

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

Chase

Timo

Do you feel Bonita? 
Because you look Bonita 🙂‍↔️

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

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

Alternative options for gyms that don’t have good morning machines

uncle yogi 

Earl Williams

Fabian

Hamstrings/Glutes (4/7/24)

Ricardo Lazo De La Vega Paredes

STEVE

Biceps/Triceps (4/6/24)

Hamstrings/glutes/abductors (1/13/23)

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