Name: Playbook - Julian Smith - Quads/Adductors (10/20/22)
Uploaded: 2024-04-19T22:29:33.022Z
Duration: 75 min
Description: Quads/Adductors (10/20/22)

Now THIS one hit all the right quad spots 🔥

Lindsey

SilkyVilky 

Barbell Squat (Inside shoulder width stance)

Last set drop set: 10 drop 5

(1:5:1:5) only on the drop set reps

*Leg Extension

Sets 1-4: No tempo

Set 5: 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)

Squeezing a foam roller between my thighs throughout the set

*Machine Hack Squat (squeeze foam roller)

Reps 1-5: (1:0:5:0)
Reps 6-10: (5:0:1:0)
Reps 11-15: no tempo, fast pulse reps

*Dumbbell Goblet Squat (tempo changes)

Adductor Machine

Sissy squats to failure, pulsing in the stretch to mid rep. After failing get back into a double quad stretch for 15-20 seconds

*Body Weight Sissy Squat (into paused stretch)

Quads/Adductors (10/20/22)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

Jojo

Tricep/Bicep/Forearms (9/3/22)

Foster

Alex

Shoulders/Traps/Calves (9/4/22)

Gaia

Good workout, I have torn my hamstrings multiple times so my lower back takes over. Bad form probably

Hamstrings/Glutes/Abductors (9/5/22)

Alex Velazquez

Nathan

Back/Rear Delts/Neck (9/6/22)

Sooo good I stopped working out because my booty was sweating 😂😂😂

Cameron

Literally 3rd day and I can't even keep up with the full tempo yet. But it's made a noticeable change in how much satisfaction I feel that something was accomplished!!

Michael Manzzullo

Chest/Calves/Abs (9/7/22)

Carlo

Quads/Adductors (9/8/22)

Mychal

Brian

Tricep/Bicep/Forearms (9/9/22)

Dannybricks

Shoulders/Traps/Calves (9/10/22)

Hamstrings/Glutes/Abductors (9/11/22)

Back/Rear Delts/Neck (9/12/22)

I need some gear can’t do the whole work out

Chest/Calves/Abs (9/13/22)

Quads/Adductors (9/14/22)

Mohamed Aly

Tricep/Bicep/Forearms (9/15/22)

Shoulders/Traps/Calves (9/16/22)

Hamstrings/Glutes/Abductors (9/17/22)

Steve

Back/Rear Delts/Neck (9/18/22)

Chest/Calves/Abs (9/19/22)

Karimi

Quads/Adductors (9/20/22)

Tricep/Bicep/Forearms (9/21/22)

Shoulders/Traps/Calves (9/22/22)

Hamstrings/Glutes/Abductors (9/23/22)

Back/Rear Delts/Neck (9/24/22)

Chest/Calves/Abs (9/25/22)

Quads/Adductors (9/26/22)

Tricep/Bicep/Forearms (9/27/22)

Shoulders/Traps/Calves (9/28/22)

Hamstrings/Glutes/Abductors (9/29/22)

Back/Rear Delts/Neck (9/30/22)

Guillermo

Chest/Calves/Abs (10/1/22)

Dustin

Quads/Adductors (10/2/22)

Holy FUCKKKKKKKK MY ARMS HURT DUDE thank you so much

Tricep/Bicep/Forearms (10/3/22)

Shoulders/Traps/Calves (10/4/22)

Hamstrings/Glutes/Abductors (10/5/22)

Back/Rear Delts/Neck (10/6/22)

Chest/Calves/Abs (10/7/22)

Didn’t want to do it but we did it👏🏼👏🏼

Damn that was insane 🔥💪🏽🔥💪🏽

Quads/Adductors (10/8/22)

Tricep/Bicep/Forearms (10/9/22)

Shoulders/Traps/Calves (10/10/22)

Hamstrings/Glutes/Abductors (10/11/22)

Back/Rear Delts/Neck (10/12/22)

Chest/Calves/Abs (10/13/22)

Quads/Adductors (10/14/22)

Quads/Adductors (10/20/22)

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