Name: Playbook - Julian Smith - Quads/Adductors (8/27/22)
Uploaded: 2024-04-02T17:10:07.206Z
Duration: 95 min
Description: Quads/Adductors (8/27/22)

Isidro

HIROYUKI KURANISHI

Miguel

William

Liam

Juani

Danielle

Nate

Stas Szczurek

Darius Scheepers

Jorge

Dustin

Weston

Brutal… those negative goblets.. ☠️☠️☠️☠️

Quinton Powell

Insane. Can already tell the leg days for this split are gonna be killer

Daniel Crossley

Colton Paul

Gah damn those goblet squats had me shaking like a sinner in church

Jordan

Hurting after the 21's but what a muscle shock! Day 2 in the books. Feeling amazing!

Chrisd1nonly

Tiegen Salava

Manny Benavides

Vince

Literally the best leg workout I’ve done in months

Mario

Jackson O’Brien

Ethan Rockey

Carlos

Rudy

Henry

Cameron Shaw

Peter

Neverrrrr disappointed 👏🏼👏🏼👏🏼

Stephanie Vargas

Anthony Gray

Been waiting for this bro split to make a comeback and this did not disappoint 👏🏼👏🏼👏🏼 HYPED for this one, Julian!!!

Maggie

Walking like a baby camel on roller skates

Analu

Who knew 3 reps of Goblets could absolutely wreck your quads? Not me until today 🫠

Samantha

Seth

Ashley Lourie

Derrick

Killer Fuckin Quad Pump 💯💪🏽🤙🏽

Albert Bersley

Yup! This was quite a rough quad / adductor sesh! From beginning to end, solid sequence @Julian

Joseph

Start of the new split killed me but loved every minute 🥵

Ethan

Got the baby momma back on program 
Let’s gooooooooo

nadine

Dominique Bradley

Anthony

Nick

*Smith Machine Squat (feet close and forward)

Barbell Squat (Inside shoulder width stance) (6:0:1:0)

Reps 1-7: full stretch to mid rep 
Reps 8-14: mid stretch to full contraction 
Reps 15-21: full range of motion

*Leg Press 21s (feet low and wide on platform)

Standing Quad Contractions (hips back)

Rep 1: 10 second negative 
Rep 2: trying to hit 10 seconds again (you should struggle to hit 10 if you used the right weight 👌🏼)
Reps 3 and on: drop the weight, go full range of motion reps with a brief pause at the top of each.

*Dumbbell Goblet Squat (negative drop reps)

No rest time. One side rests while the other side works.

*Single Leg Cable Adductor

Quads/Adductors (8/27/22)

Javier

Johnny

Camx

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

Zach McGee

Josh

Back/Rear Delt (4/17/24)

Mike

Teya

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

Ricardo Lazo De La Vega Paredes

Calves/Abs/Neck/Forearms (4/15/24)

Cassie

Hamstrings/Glutes (4/14/24)

Ryan

Tough one to come back from vacation with….💥🔥🔥🔥

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Owen Chaffee

Joey

Quads/Abductor/Adductor (4/10/24)

Gregg

Irving Gonzalez

King

Chest (4/9/24)

Quads/Adductors (8/27/22)

Community

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