Name: Playbook - Julian Smith - Legs: Squat Focus (quads/hamstrings/glutes) (6/7/22)
Uploaded: 2024-04-02T17:10:06.861Z
Duration: 90 min
Description: Legs: Squat Focus (quads/hamstrings/glutes) (6/7/22)

Ashwin Mohta

Bhav

Clayton Horn

HIROYUKI KURANISHI

Nice to see the 10 day split again. Bring on the pain 🔥🫡 

Sensational

Mychal

William

Daniel Crossley

Love your program!!! Giving me the confidence to be on my own in my gym without classes!!!! 💜💜🍑

Steph

Kaitlyn

Chris is a part-time Hoe. But he’s still my zaaaadddddyyyy 🥵

Gerome Ramos

Frederik

HECTOR MANUEL RAMIREZ GUZMAN

Ashley Lourie

Jorge

Steve

Connor

Miguel

Glad to do some low rep stuff! I’ve been missing it

Rowan

dane

Amber

Joshua

Back of my knees were sore from dead’s yesterday, put another quad movement in place of the stiff legs

Ethan

Fareena

Legs were killing me at night in bed 🛌

Israel

Will

Albert Bersley

Enjoyed it 👍..excited for the new split

Roberto

man by the time I got to the hamstring curl I was like oh these 5 reps will be cake boy was I wrong 😑 😂

Santiago restrepo

Darius Scheepers

Kieran

Earl Williams

Got me walking to my car looking like a lost penguin

Cesar

Ryan Hannon

Steven

Sina

First day back from a 6 month hiatus from training, I died 3 times with this workout 🥹

Daniel

Johnny

My legs feel like they are going to burst

Brenton

Marissa Painter

I like this combo of quads, hams, and glutes 🔥

Zach McGee

Brandon

Omar

Emanuel

Seth

On the negative portion of the rep do a five second pause (each rep) as soon as your knees travel past your toes.

*Barbell Squat (mid rep pause)

Sets 1-2: no tempo
Sets 3-5: (1:2:1:0)

Keeping my torso forward so the bar stays in front of my knees throughout the entire set. It puts pressure on the low back, but an incredible amount of tension on the hammies and Glutes

*Barbell Box Squat (sumo stance)

*Leg Extension

*Leg Press (feet high and wide on platform)

Rack Stiff Leg Deadlift (bar at knees)

*Lying Leg Curl

Don't let the bar/weight touch the floor until the set is complete!

*Barbell Hip Thrust (1:2:1:2)

Legs: Squat Focus (quads/hamstrings/glutes) (6/7/22)

Back/Rear Delt (5/1/24)

Perfect sets and timing to get a quick big pump

Matthew

Uriel

Mario

Chest (4/30/24)

Dave

Joey Cahill

Calves/Abs/Neck/Forearms (4/29/24)

Egorka

Javier

Dominique Bradley

Hamstrings/Glutes (4/28/24)

Teya

Oscar

Jack

Biceps/Triceps (4/27/24)

Killer Daily Pump Brahdahh 💯⚔️🤙🏽

30’s were amazing 
20’s were torture.

Shoulders/Light Chest (4/26/24)

Robert

Maybe a complete leg 🦵 workout including calfs

Zakaria Hamani

Arvin

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

Ryan

Waffer 

Back/Rear Delt (4/24/24)

I liked this one I went too heavy on flat bench chest press

Mike

Michael

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Eddie

Alberto

Hamstrings/Glutes (4/21/24)

Good workout. No excessive reps. Just solid.

Lucas Lucco

Biceps/Triceps (4/20/24)

Nathan Dorado

Shoulders/Light Chest (4/19/24)

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

Jesus Salazar

Eliazar

Back/Rear Delt (4/17/24)

Lior Clark

Chest (4/16/24)

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

Andrew

Hamstrings/Glutes (4/14/24)

Alex

Biceps/Triceps (4/13/24)

Insane sesh from top to bottom. The 50 reps were intense

Joseph

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

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

As always these short looking workouts become a nightmare. Rough and gruesome to the “t”

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

Joey

Chest (4/9/24)

King

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

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

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

Davis 

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

Luis

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 😒

Peter

Calves/Neck/Forearms (3/20/24)

Dexter

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

Legs: Squat Focus (quads/hamstrings/glutes) (6/7/22)

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