Name: Playbook - Julian Smith - Quads/Adductors/Abductors
Uploaded: 2024-04-02T17:10:05.860Z
Duration: 85 min
Description: Quads/Adductors/Abductors

I think my legs turned into jelly after this one!

Shantel

Egorka

Glenn

Gains

Those drop 30s are screamers!!! 
You push me to be better!!
❤️💯🙌👍💪🏋️‍♀️

Shelley Wallace

Josh

Katie

Barbell hack squat followed by sissys…killer! Loved it!!

Matt

Bhav

Sarah

187!! Front squats is the one movement I struggle with the most and to start with them ugh..up to 35s on them though from starting the pump I couldn't even do the bar as it felt awkward.. thanks to you

Roberto

Legs wobbly after the first 2 sets. Great. 🤪

Chad

Jayse

Anthony

Zachary

That was one of the hardest work outs i have done

Ryan

HECTOR MANUEL RAMIREZ GUZMAN

Michael

Sai Teja

Cade

Billy

Awesome leg pump!! Legs feel like straight jello💪🏽

Lol the 30 front squats reminded me of crossfit days

Kyle

Mayur

Sydney

Mario

Bryan

Matt Henning

nivardo

Richard

Investing in a wheel chair for post leg days

Daniel Emadi

Seth

Miguel

Cameron Cobb

Does anyone have any recommendations for abductor/adductor alternate exercises if my gym doesn’t have the specific machines. I struggle trying to build my inner and outer thighs because I end up doing band or body weight work

Connor

Elie

Absolutely destroyed me.. In a good way.. Just the kind of quad day I needed!

This was torture for sure. Definitely going feel it the next couple days 💪🏻

Marko

Mike Sylvester

I wish my gym had complimentary wheelchairs after a leg day like this whew!

Keith

The look on people’s faces when I walk into the gym with a 2 by 4 for ankle mobility = priceless

Cam McNamara

Jordan

Neal DosSantos

Very technical and tough workout;

What’s the trick to getting front squats down? By far the exercise I struggle with the most

Nick

Stas Szczurek

Meat stilts are extra thicc after that one 💪🏻

Brent

Last set: 8 drop 30

On the 30 rep drop set don’t stand all the way up until the 30th rep. No matter what.

*Barbell Front Squats (drop set back squat)

*Barbell Squat (10:0:1:0)

Leg Extension

Goblet Plié Squat

Compound Set

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


The key on the Barbell Hacks Squats is Torso a Upright throughout the movement. Modern Barbell Hwy Squats have you caving your back so the bar moves forward towards your knees for a full range of motion. Keeping an old school you don’t cave your chest at all. The hard part on keeping your chest elevated is having the mobility in your ankles to perform the movement. So put enough raise under your heels that you need to keep your torso Upright throughout the entire movement.

*Barbell Hack Squat (heels elevated)

*Banded Sissy Squat

Adductor Machine

Abductor Machine

Quads/Adductors/Abductors

Maggie

Robin

Javier

Quads/Abductor/Adductor (4/25/24)

Dominique Bradley

Knocked this beast out in an hour had a time limit 💪

Ryan fugate

Uriel

Back/Rear Delt (4/24/24)

Alain

Owen Chaffee

Iain

Chest (4/23/24)

Drew Ginsburg

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Mike

Alex

Hamstrings/Glutes (4/21/24)

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Arvin

Stephan

Biceps/Triceps (4/20/24)

Timo

Jake

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Rafael

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

Aroon

Back/Rear Delt (4/17/24)

Teya

Anthony Castro

Chest (4/16/24)

Ashley Lourie

William

Calves/Abs/Neck/Forearms (4/15/24)

Andrew

Hamstrings/Glutes (4/14/24)

Nathan Dorado

Biceps/Triceps (4/13/24)

Ashwin Mohta

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Joseph

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Ricardo Lazo De La Vega Paredes

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Quads/Adductors/Abductors

Community

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