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)

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Mario

Michael

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Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

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

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