Name: Playbook - Julian Smith - Quads/Adductors (9/26/22)
Uploaded: 2024-04-19T22:29:32.900Z
Duration: 90 min
Description: Quads/Adductors (9/26/22)

Just 1 set but with weight changes (no rest/minimal rest)

Every weight change you're gonna go up 10 reps (10,20,30.. until you fail). The first weight should be something relatively easy -- something you could do for 30 reps but you're only gonna hit 10, then increase the weight for 20, increase again for 30 and so on until you fail. 

If you don't usually increase weight by a plate, you can add in increments of 10lbs or 25's. 

Minimal rest is key here!! You're aiming for exhaustion so too much rest will defeat the purpose.

Stay tough 👊🏼

*Leg Press (stacking volume)

*Hack Squat (feet shoulder width and low)

Smith Machine Hack Squat (5:0:1:0)

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

*Smith machine Squat (5:0:1:0)

Sets 1-2: no tempo
Sets 3-5: (1:0:1:2)

Last set drop set: 10 drop 10 drop 10

*Leg Extension

*Adductor Machine

Doing a hard 1-2 second contraction per rep.

*Standing Quad Contractions (hips back)

Quads/Adductors (9/26/22)

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

Freddie

Aaron  Cervini

SilkyVilky 

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

Quads/Adductors (9/26/22)

Community

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