Name: Playbook - Julian Smith - Legs (Hamstrings/Glutes/Abductors) (5/17/22)
Uploaded: 2024-04-02T17:10:06.765Z
Duration: 90 min
Description: Legs (Hamstrings/Glutes/Abductors) (5/17/22)

Ashwin Mohta

Bhav

Those split squats were lethal! Though I felt as if my quads were mostly targeted, instead of hammies and/or glutes. Maybe I did it improperly… who knows 🤔

Joseph

This fucking hurt the 2nd time 🔥🤟🏾

Legs are smoked

Mychal

Davey

Gerome Ramos

Daniel Crossley

The rounded back hyper extensions already hit me and my hammies hard 🥹🔥

Frederik

William

Manny

Owen Chaffee

Shawn

Chris

Benjamin

Ricardo Lazo De La Vega Paredes

I will never get used to not being able to walk straight after a leg day…

Quinton Powell

James

Darius Scheepers

Peter

Gavin

Joshua

Band assisted Nordic curls aren't feasible at my gym. Do you have a suggested alternative?

Austin

ass so pumped my cheeks are three feet behind me

dane

Those split squats with the pause at the bottom and the top absolutely destroyed me.

Anchay

Albert Bersley

Burned 956 calories what a pump!!! Those split squats and the hip thruster to end it were brutal but so worth it

Santiago restrepo

Ismail

Getting better at the Nordic curls and feeling them in the hams

Zach McGee

Hip thrust pauses were a test of mental strength

Kieran

Zach

Jose

That Nordic trick was genius! That’s the closest I’ve come to doing those correctly and it really made me aware of the form &function needed… that gave me the idea to stretch a heavy band across my Hoist Smith on the hooks, put feet behind bar… EUREKA!!! I don’t need a hyper piece anymore!! 
My gym is tiny so these variations are GOLDEN.    You’re awesome!
🙌💯🏋️‍♀️🤩❤️❤️❤️❤️❤️

Shelley Wallace

Got the fattest ass in the gym after that workout

Nick

Johnny

Big Fella

Andrew Blackburn

Anthony Castro

Alex

Fuck a minute of planks a minute of hip thrusters is a bitch

Alejandro

Philip

Anthony

Mike

Sierra

Feel the burn on that last variation 🔥 🔥

Tyler

10 second paused stretch on reps 1, 10 and 20. No tempo on other reps.

*Rounded Back Hyper-Extension

Last set drop set: 10 drop 10 drop 10

Partial reps, not standing all the way up.

*Rack Stiff Leg Deadlift (bar at knees)

Reps 1-10: feet wide, Reps 11-20: feet touching

*Lying Leg Curl

Band Assisted Nordic Curl (4:0:1:0)

Abductor Machine

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

Keeping my torso forward so the bar stays in front of my knees throughout the entire set.

*Barbell Box Squat (sumo stance)

Barbell Split Squat (1:5:1:5)

Not touching the floor until entire set is complete.

*Barbell Hip Thrust (feet wide)

*Barbell Hip Thrust (long pause)

Legs (Hamstrings/Glutes/Abductors) (5/17/22)

Alexis

Jesus

This was a great workout! Those 50s really did me in. 👍🏼

Alain

Shoulders/Light Chest (4/19/24)

Dominique Bradley

Robert

Oscar

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

Jordan

Loved how the whole routine focused on engaging mind muscle connection.

Legs (Hamstrings/Glutes/Abductors) (5/17/22)

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