Name: Playbook - Julian Smith - Quads/Adductors/Abductor (7/21/22)
Uploaded: 2024-04-19T22:29:33.423Z
Duration: 90 min
Description: Quads/Adductors/Abductor (7/21/22)

Sets 1-3: no tempo
Sets 4-6: (1:0:1:2)

Last set drop set: 10 drop 10 drop 10 

*no tempo on 10 rep drop sets

*Leg Extension

EMOM: Every minute on the minute. 10 sets of 10 reps.

There's a general timer on the list view (showing the summary of the workout) or you can use your phone timer. Start the timer for 1 min as you start your set. Once you finish the set, however much time is left on your minute, that’s how much rest you get left before restarting.

So if it takes you 30 seconds to complete 10 reps, you only get another 30 seconds rest before having to jump back in and do your next 10. 

No extra rest until the 10 sets are OVER!

*Leg Press (feet low and shoulder width)

*Barbell Squat (Inside shoulder width stance)

Pick a weight you can do for 20 steps, 10 strides down and 10 strides back. When you complete your first 10 strides, do 10 close stance squats before turning back. After the 10 reps coming back, end with close stance squats again to failure.

These are knees over toe quad dominant lunges! Make sure the knee on the front leg is traveling way past your toes.

*Walking Lunge Into Squat

*Adductor Machine

Abductor Machine

Superset

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

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)

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)

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

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 (7/21/22)

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