Name: Playbook - Julian Smith - Legs: Squat Focus (quads/hamstrings/glutes) (7/18/22)
Uploaded: 2024-04-02T17:10:07.028Z
Duration: 90 min
Description: Legs: Squat Focus (quads/hamstrings/glutes) (7/18/22)

HIROYUKI KURANISHI

This, like most legs days, sucked. But it was a good time. Keep ‘em coming.

Clayton Horn

Rabih M.

Steve Eklund

Needed to pick my sphincter off the floor after that one.

Patrick

What a great leg workout I had to hit this again

Mazen

Lindsay

Maxx Tepper

David

Landon Jarvis

Jessica

It was ridiculous. My legs were so pumped by the second workout it was insane. But I loved it. I just have one question for you about the barbell squats with the five second pause how do I do my breathing on it I was trying to hold my breathe the whole time that didn’t work lol I almost died . Then I tried a couple breaths on it but I wasn’t sure either was an extremely good workout thank you

Bethany

Josh

Tanner Morris

Trace

Liam

You are an insane man for this one. 
Sensational 🔥🫡

Mychal

Hevran

William

Joshua

SOOOON OF A BITCH Julian that was insane. Keep em coming dad

Daniel Crossley

Delilah

Aaron

Frederik

Austin

Brenden

I’m going to go lie in bed for 3 days. Don’t mind me.

Jackson O’Brien

Peter

Chase

Joanie Vachon

Cameron Cobb

Justin

Quinton Powell

Andrew

Owen Chaffee

loran kennedy

Insane amount of volume. At 60 minutes I was barely finishing exercise 4/8. Had to adjust the workout to meet my goals

Logan Baker

Nikki

Mattias

Ashley Lourie

dane

Ricardo Lazo De La Vega Paredes

Bradley Taylor

Darius Scheepers

Samuel

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 1-5: No tempo

Set 6: When you're done with the 12 reps put the safety’s back in and hit another 20 reps focusing on the top range of motion. Once the 20 reps are done, take the safety’s back out and do a full range of motion rep with the longest negative possible!

*Leg Press (feet low and shoulder width)

10 second pause on the full stretch for reps 1, 10 and 20!

*Leg Extension

Barbell Squat (Inside shoulder width stance) (4:0:1:0)

Setting the safety pins just a couple inches above your max range of motion.

*Rack Barbell Good Morning (close stance toes pointed out)

Sets 1-3: toes turned in
Sets 4-6: toes turned out

*Seated Leg Curl

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

*Rounded Back Hyperextension

Weight doesn't hit the floor until the set is complete!

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

Legs: Squat Focus (quads/hamstrings/glutes) (7/18/22)

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

Legs: Squat Focus (quads/hamstrings/glutes) (7/18/22)

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