Name: Playbook - Julian Smith - Quads/Adductors/Abductor (7/11/22)
Uploaded: 2024-04-19T22:29:33.595Z
Duration: 90 min
Description: Quads/Adductors/Abductor (7/11/22)

Single Leg Extension

Standing Quad Contractions (hips back)

Barbell Pin Squat (pins set high)

Taking my time lowering down to the max stretch. But holding a 10 second pause at the bottom then a 10 second positive to end.

*Double Quad Stretch

Giant Set

Sets 1-6: No tempo

Set 7: 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)

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

Abductor Machine

Barbell Squat (Inside shoulder width stance) (4:0:1:0)

Quads/Adductors/Abductor (7/11/22)

This workout was the most I’ve felt my back in a while🤯🥵

Nailea

Daniel

Back/Traps (8/25/22)

Great definitely another one for the books

Anthony

Allen

Shoulders/Calves/Abs (8/24/22)

Sophia

Hamstrings/Glutes (8/23/22)

Jorge

10/10 great intensity even with little weight. Pump is great burn is better.

Great, pump i ajuste it a little bit but took the basic in place and work it out. Thanks man!

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

Chest/Rear Delts (8/21/22)

Another check mark complete great workout

Zachariah

🔥 🔥 workout - quads already growing

SilkyVilky 

Quads/Adductors/Abductor (8/20/22)

Neck/Calves/Abs (8/19/22)

Gaia

Pull: Deadlift Focus (lats/traps/biceps) (8/18/22)

Michael

Tanner Morris

Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

khalid

Alberto Ayala

Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

Awesome workout! A lot of different variations I am not use to

Shawn

Back/Traps (8/15/22)

Shoulders/Calves/Abs (8/14/22)

Ozzy King 👑

Hamstrings/Glutes (8/13/22)

Agam

Tricep/Bicep/Forearms (8/12/22)

Chest/Rear Delts (8/11/22)

Quads/Adductors/Abductor (8/10/22)

Ryan

Neck/Calves/abs (8/9/22)

Mike

Pull: Deadlift Focus (lats/traps/biceps) (8/8/22)

Push: Bench Focus (chest/shoulders/triceps) (8/7/22)

Legs: Squat Focus (quads/hamstrings/glutes) (8/6/22)

Priscilla

Back/Traps (8/5/22)

Hamstrings/Glutes (8/3/22)

Shoulders/Calves/Abs (8/4/22)

Brendan

Davis 

Tricep/Bicep/Forearms (8/2/22)

Feel like I hooked a tire pump to my myself

Steamers19!

Chest/Rear Delts (8/1/22)

Quads/Adductors/Abductor (7/31/22)

Neck/Calves/abs (7/30/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/29/22)

My guy jamming that good Intervals! Hella pump

Alex

Conor

Push: Bench Focus (chest/shoulders/triceps) (7/28/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/27/22)

Dimitar

Back/Traps (7/26/22)

Jules

Shoulders/Calves/Abs (7/25/22)

Hamstrings/Glutes (7/24/22)

Tricep/Bicep/Forearms (7/23/22)

Johnny

Chest/Rear Delts (7/22/22)

Quads/Adductors/Abductor (7/21/22)

Neck/Calves/Abs (7/20/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/19/22)

Nathan

Push: Bench Focus (chest/shoulders/triceps) (7/18/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/17/22)

Back/Traps (7/16/22)

Shoulders/Calves/Abs (7/15/22)

Hamstrings/Glutes (7/14/22)

By biceps are murdered!! 🥵🦾🦾🪦😵

Tricep/Bicep/Forearms (7/13/22)

Chest/Rear Delts (7/12/22)

Neck/Calves/abs (7/10/22)

Love the workout need to work on my grip strength for the rack pulls.

Albert

New system tracking is amazing now I don’t need to sweat on my note pad while writing the weight/rep count.

Quads/Adductors/Abductor (7/11/22)

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