Name: Playbook - Julian Smith - Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)
Uploaded: 2024-04-19T22:29:33.135Z
Duration: 90 min
Description: Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

Gaia

khalid

Alberto Ayala

Allie

*Barbell Pin Squat (pins set high)

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 1-4: No tempo
Sets 5-6: When you're done with the 10 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)

Rep 1: (1:10:1:0)
Rep 2-9: no tempo
Rep 10: (1:0:1:10)

*Leg Extensions (2 pauses)

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

*Seated Leg Curl

Not touching the floor until entire set is complete.

*Barbell Hip Thrust (feet wide)

Dumbbell Stiff Leg Deadlift (sumo stance toes out)

Superset

*Floor Dumbbell Leg Curl

Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

This workout was the most I’ve felt my back in a while🤯🥵

Nailea

Daniel

Back/Traps (8/25/22)

Great definitely another one for the books

Anthony

Allen

Jacob

Shoulders/Calves/Abs (8/24/22)

Sophia

Hamstrings/Glutes (8/23/22)

Jorge

10/10 great intensity even with little weight. Pump is great burn is better.

Great, pump i ajuste it a little bit but took the basic in place and work it out. Thanks man!

Tricep/Bicep/Forearms (8/22/22)

Chest/Rear Delts (8/21/22)

Another check mark complete great workout

Zachariah

🔥 🔥 workout - quads already growing

SilkyVilky 

Quads/Adductors/Abductor (8/20/22)

Neck/Calves/Abs (8/19/22)

Pull: Deadlift Focus (lats/traps/biceps) (8/18/22)

Michael

Tanner Morris

Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

Awesome workout! A lot of different variations I am not use to

Shawn

Back/Traps (8/15/22)

Shoulders/Calves/Abs (8/14/22)

Ozzy King 👑

Hamstrings/Glutes (8/13/22)

Agam

Tricep/Bicep/Forearms (8/12/22)

Chest/Rear Delts (8/11/22)

Quads/Adductors/Abductor (8/10/22)

Ryan

Neck/Calves/abs (8/9/22)

Mike

Pull: Deadlift Focus (lats/traps/biceps) (8/8/22)

Push: Bench Focus (chest/shoulders/triceps) (8/7/22)

Legs: Squat Focus (quads/hamstrings/glutes) (8/6/22)

Priscilla

Back/Traps (8/5/22)

Hamstrings/Glutes (8/3/22)

Shoulders/Calves/Abs (8/4/22)

Brendan

Davis 

Tricep/Bicep/Forearms (8/2/22)

Feel like I hooked a tire pump to my myself

Steamers19!

Chest/Rear Delts (8/1/22)

Quads/Adductors/Abductor (7/31/22)

Neck/Calves/abs (7/30/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/29/22)

My guy jamming that good Intervals! Hella pump

Alex

Conor

Push: Bench Focus (chest/shoulders/triceps) (7/28/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/27/22)

Dimitar

Back/Traps (7/26/22)

Jules

Shoulders/Calves/Abs (7/25/22)

Hamstrings/Glutes (7/24/22)

Tricep/Bicep/Forearms (7/23/22)

Johnny

Chest/Rear Delts (7/22/22)

Quads/Adductors/Abductor (7/21/22)

Neck/Calves/Abs (7/20/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/19/22)

Nathan

Push: Bench Focus (chest/shoulders/triceps) (7/18/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/17/22)

Back/Traps (7/16/22)

Shoulders/Calves/Abs (7/15/22)

Hamstrings/Glutes (7/14/22)

By biceps are murdered!! 🥵🦾🦾🪦😵

Tricep/Bicep/Forearms (7/13/22)

Chest/Rear Delts (7/12/22)

Quads/Adductors/Abductor (7/11/22)

Neck/Calves/abs (7/10/22)

Love the workout need to work on my grip strength for the rack pulls.

Albert

New system tracking is amazing now I don’t need to sweat on my note pad while writing the weight/rep count.

Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

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