Name: Playbook - Julian Smith - Quads/Adductors (9/20/22)
Uploaded: 2024-04-02T17:10:07.322Z
Duration: 90 min
Description: Quads/Adductors (9/20/22)

Bhav

HIROYUKI KURANISHI

Miguel

Tyler

Scott Smith

Honestly wasn’t my favorite workout but still gave it my best!

Hunter Jackman

Andreas

Can’t even walk mate!!!! Loved it!!! 💪🏼💪🏼💪🏼❤️

Ivan

Egorka

Squats absolutely kill me so im glad they were at the beginning of the workout, 21’s are a super fun variant of leg press, and sissy squats till F at the end are super brutal. Love it.

Nice stepping away from a barbell heavy workout for the legs. Nice change up! Fun & kept me engaged.

Tashina

Great lift! First time doing a few of those exercises! Great pump!

Maggie

Manny

William

Hunter

My oh my, do I suck at doing those sissy squats. Nonetheless, this was a monstrous quad demolition, even the adductor bit, did its damage

Joseph

Cameron Cobb

Steven

Dominique Bradley

Terrance Aldridge

Ricardo Lazo De La Vega Paredes

Kyle

volume was tough on my knees. guess i got work to do 🫡

dane

Jordan

Ethan

Tanya Cook

Kieran

Killer Fuckin Pump 💯🏋🏽‍♂️🤙🏽

Albert Bersley

Nick

Where’s the Bolognese? My legs are spaghettis! 🤯😂

Frederik

Cameron

Think I’ll need a wheelchair by tomorrow 😩

Pauline

Jose Cuervo

JC Miller

I can’t walk, ouch, I just can’t walk

Alejandro

Antonio

Quinton Powell

First time doing your quad set and I can see why they call you the quad guy. The sissy squats are no joke!

Nestor

Holy fuck. I’m dead. That was challenging from beginning to end

More Heavy squats with smaller negative tempo for a morale boost

Noah

Omar

Damn my quads are burning so bad, loved this workout

Felipe

Mike

Brian

Saad

Mikael Medeiros

Stephan

Finally pushing these PRs out!!!! 🔥🔥🔥🔥🔥

Scott Charles

Rep 1: Pick a weight you can do for one rep with a 15 second negative.

Reps 2-14: Lighten the weight and focus on reps from the mid stretch to full contraction

*Leg Extension (negative into reps)

*Barbell Hack Squat (heels elevated, close stance)

Feet out in front of the bar but keep your back straight and lined up with the travel of the bar. Feet close.

*Smith machine Squat (4:0:1:0)

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)

10 second negative on the 1 rep for barbell squats then step out and hit leaned-forward sissy squats to failure 😍

*Barbell Squat Into Sissy Squat (negative into reps)

After you reach failure on assisted Sissy Squats, straighten your arms and continue on with pendulum squats.

*Assisted Sissy Squat Into Pendulum Squat

Adductor Machine

Quads/Adductors (9/20/22)

Shoulders/Light Chest (4/19/24)

Robert

Oscar

Uriel

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

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

Vignesh

Back/Rear Delt (4/17/24)

Ryan

Mario

Michael

Chest (4/16/24)

Owen Chaffee

What Active Rest is supposed to look like

Quads/Adductors (9/20/22)

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