Name: Playbook - Kyle Carillet - Glutes, Hamstrings, Quads | Day 6
Uploaded: 2023-09-17T16:10:27.702Z
Duration: 65 min
Description: Glutes, Hamstrings, Quads | Day 6

Hamstring Curls
16, 14, 12
Leg extensions
16, 14, 12

Barbell/Hack Squats
14, 12, 10, 8

Single leg assisted squats (hack or smith machine)
10, 10, 8, 8 (each leg)

Sumo stance leg press
(3-4 second negative)
10, 10, 10, 10

Dumbbell/kettlebell RDL sumo stance (heavy)
12, 12, 12, 12

Weighted single leg Hip-up
15, 15, 15
Adduction
15, 15, 15
Abduction
15, 15, 15

This is a warm-up so stay lighter to start and increase the weight slightly for the next rounds.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- slight Pause at the bottom
- Slowly return to staring position
- Once completed your second set of 8, immediately follow up with 10 partials and then a 20 second isohold.

Seated hamstring curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Superset warm up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell / hack / smith machine back squat

Can be done on smith machine or hack squat 
- start with bar across your shoulders
- bring one leg up in front of you 
- with weight bearing leg squat down till leg hits 90’ then return to start and repeat

Single leg assisted squats

Each rep is a 4 second negative on the way down, take your time and embrace the stretch.  Pause for 1 sec and then back up and repeat. 

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Just like a standard RDL here legs straight with a slight bend in the knee but we are taking a sumo stand here with a wider range and toes pointed out.

Dumbbell or kettlebell Sumo RDL

Running through all 3 exercises here then we take our rest!

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Leg/Glute Finisher

Glutes, Hamstrings, Quads | Day 6

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Glutes, Hamstrings, Quads | Day 6

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