Name: Playbook - Julian Smith - Quads/adductors/abductors (11/28/22)
Uploaded: 2024-04-02T17:10:07.654Z
Duration: 90 min
Description: Quads/adductors/abductors (11/28/22)

Alex

Ashwin Mohta

HIROYUKI KURANISHI

Miguel

Deaton

Mark

Manny

Alejandra Araiza

Terrance Aldridge

Mertay

Tried other work outs… nothing compares

Eliel

William

Lord forgive me, for I just murdered these legs....Well technically they took me out. Failed at coming back up when holding 5 seconds. 😔

Jesse

Emanuel

Man my legs are feeling fantastic after that workout! Really enjoyed the leg press with the 20 rep top extensions .

Kendal Keith

Louis

Clayton Horn

Can’t nail down the form on the smith hack squat but still got a great pump from it

Davis 

Think I’m gonna need a wheelchair for the weekend. Sweet pump.

Jillian

What a sesh to come back to…don’t think I’ll be walking well for the next week

Gavyn

JC Miller

Landon Jarvis

That was nasty! Couldn’t even finish. Love it.

Russell Stone

Morgan

Bradley Taylor

Kieran

Egorka

April

You’re making me thicker than a bowl of oatmeal

Dominique Bradley

Chase

Jordan

Yo those 5x5s always kill, even more so while my quads are stupid pumped up 😂🫡 good stuff

Juan

had to modify bc of some
foot issues but still solid

dane

The squats at the end of the quad session killed me 🥵🤯🔥

Frederik

Carlos 

Cameron Cobb

Sterling

Quinton Powell

Liam Taylor

Matt

Jeffrey

I be am wiped out. 
I like this volume and variations on angles you do because I’m small and haven’t worked up to much weight yet. 
Great job done here. 
💪🙌👍💯🤩🏋️‍♀️💥❤️

Shelley Wallace

high volume, sissy squat still need to figure out

Jefferson

Killer Quad Pump 💯🏋🏽‍♂️💪🏽🤙🏽

Albert Bersley

Mily

Christian

John

Leg Extension

*Smith Machine Squat (feet close and forward)

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.

*Barbell Squat (mid rep pause)

Adductor Machine (1:0:1:2)

Abductor Machine

Quads/adductors/abductors (11/28/22)

Shoulders/Light Chest (4/19/24)

Robert

Oscar

Uriel

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

Loved how the whole routine focused on engaging mind muscle connection.

Vignesh

Ricardo Lazo De La Vega Paredes

Back/Rear Delt (4/17/24)

Ryan

Mario

Michael

Chest (4/16/24)

Owen Chaffee

What Active Rest is supposed to look like

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

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

LeRoy

Filipe

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Nadia

Back/Rear Delt (4/11/24)

Ashley Lourie

Joey

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

Quads/adductors/abductors (11/28/22)

Community

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