Name: Playbook - Julian Smith - Quads/adductors/abductors (11/28/22)
Uploaded: 2024-04-19T22:29:33.594Z
Duration: 90 min
Description: Quads/adductors/abductors (11/28/22)

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)

Very long workout, but great! Had to shorten for time

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Priscilla

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

SilkyVilky 

Shoulders (11/8/22)

Calves/Abs/Neck (11/9/22)

Yaidy

Adam

Hamstring/glutes (11/10/22)

Brian

harrison

Tricep/Forearms (11/11/22)

Dave

Back (lats/traps) (11/12/22)

Riley

Daniel

Chest/Biceps (11/13/22)

Fabrice

Quads/adductors/abductors (11/14/22)

Shoulders (11/15/22)

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

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