Name: Playbook - Kyle Carillet - Glutes and Hamstrings with Angie | Day 6
Uploaded: 2023-09-17T16:10:27.578Z
Duration: 65 min
Description: Glutes and Hamstrings with Angie | Day 6

Dumbbell single leg RDL
12, 12, 12, 12

Pendulum Squats (hack or smith machine)
16, 14, 12, 10, 8

Leg press - Sumo Stance
16, 14, 12, 10

Dumbbell RDL
14, 12, 10, 8

Smith machine elevated step back lunges
10, 10, 8, 8

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- hold the bar in opposite had to help with stability NOT putting full weight on it.

Dumbbell single leg RDL assisted

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats or hack/smith machine

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Set up in a split stance with your front foot elevated
- Chest up, looking straight ahead and bar on across your back
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Elevated step back lunge

Glutes and Hamstrings with Angie | 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 and Hamstrings with Angie | Day 6

More workouts from Kyle Carillet