Name: Playbook - Julian Smith - Quads/Adductors/Abductors (DAY 1 - 11/28)
Uploaded: 2024-04-19T22:29:32.663Z
Duration: 90 min
Description: Quads/Adductors/Abductors (DAY 1 - 11/28)

Legs are toasted, best leg workout I’ve ever had

Ryan

Amazing workout, but couldn’t walk back home🤣

Abdulrahman

Lior Clark

Chris

Super late start after being sick for 5 weeks. Great way to start 💪🏻

Marko

Knee started to pop every rep in a hurtful way so I’m stopping till I get knee wraps

Brett

Laura

Jacob

Seth

alaina

LFG broooo!! Feelin so thicc, legs like bricks, I think I can stand up - ooOOoo shiiiiittt…!

Dexter

Steve

Darian

First day of the challenge done 🥵😵‍💫

Bryan

Jon Terada

Jimmy

Adam

Timo

Tyler

Sabrina

Great way to start off the challenge! 💀

Stephanie

Sean Sickler

Jackson Cheney

Brutal but amazing. Really needed that butt kicking

Priscilla

You ever see BBQ ribs where the meat falls right off the bone? Yeah that’s how my legs feel. A great session to kick off this challenge!!

Alastair

Rojelio

Quads will definitely remember this one 😅

Charlie

Great workout to kick off! Legs are done!

Kevin Torrez

Mily

This kicked my ass, was wobbling out the gym

Joel

Really love the notes on tips/tricks for getting the most out of each exercise!

My quads are shot. The 5x5 was embarrassing 😂🔥

Juan

Starting off on the right foot… won’t be able to walk much after the first step but 5 weeks doesn’t wait for nobody

Ross

Mike

This was my first workout in a few weeks, brutal way to start the challenge but excellent workout

Marc

First time doing the pump in about a month and it kicked my ass 💪🏼

Shane

Saad

The challenge beginning with a leg day is the only thing that makes sense 😂

Maggie

Very brutal to start with. Deserving though.

Gurtaj

Carson

Kyle

Tania Silva

Legs shaking walking to the car, was sorry after the first leg extensions 🥲

Aydn Paul

Dam I’m dead especially on caloric deficit. Let’s get fam 😤

Brayan

Alright everyone!! The #dailypumpchallenge starts today with this Quad dominant session 🤘

Remember, five weeks is a relatively short time period so you'll want to stay focused! 

If you're going for the  Biggest Transformation, you'll want to make sure you've submitted your BEFORE photos here: https://playbookapp.io/creators/julian-smith-app/the-daily-pump-challenge/signup?existing

Pics are NOT required if you aren't going for that prize!!

Not looking to move maximum amount of weight here but really squeezing and getting the most out of each rep! Quality over quantity 👌🏼

*Leg Extension

Last set drop set: 10 drop 10

*on these I was pressing through the outer part of my feet to really get the outer sweep.

*Smith Machine Squat (feet close and forward)

Keeping your torso as upright as possible. Positioning your feet directly under the travel of the bar will make it so your torso stays like that, without the movement, taking your lower back out of the equation and putting all tension on the quads.

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

Sets 1-5: No tempo

Set 6: 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)

After completing the sissy squats to failure pause at the bottom and lean back for 10 seconds.

*Body Weight Sissy Squat (6:0:1:0)

On the negative portion of the rep do a five second pause (each rep) as soon as your knees travel past your toes.

Since this is done at the end of the workout, you won't be hitting the weight you would if you were starting with squats! Just go as heavy as possible with the required mid rep pause and focus on proper form!

*Barbell Squat (mid rep pause)

On each rep focus on squeezing in with your knees not your feet for better activation!

*Adductor Machine (1:0:1:2)

*Abductor Machine

Quads/Adductors/Abductors (DAY 1 - 11/28)

LETS GO! Getting after it tomorrow. Nutrition will be the big determiner for this comp.

Challenge Nutrition Video [DEFICIT]

Miguel

Nick

Challenge Nutrition Video [SURPLUS]

Daniel

Aamer Khan

Shoulders (DAY 2 - 11/29)

Breezy

Calves/Abs/Neck (DAY 3 - 11/30)

Idk how I’m suppose to drive home after this 🤡

Stephanie Vargas

Caleb

Hamstring/glutes (DAY 4 - 12/1)

Tricep/Forearms (DAY 5 - 12/2)

Owen Chaffee

Amazing just a bit too long but my back feels so damn good 🤩

Francesco

Back (lats/traps) (DAY 6 - 10/3)

Started this program recently and can’t wait for the next one already! Great workout today. Salute

Quads/Adductors/Abductors (DAY 1 - 11/28)

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