Name: Playbook - Kyle Carillet - HAMSTRINGS/GLUTES
Uploaded: 2023-08-31T21:57:22.493Z
Duration: 60 min
Description: HAMSTRINGS/GLUTES

Killer glute pump! Had to pump myself up to finish!!!

Angie

DB RDL 
12, 10, 10, 8

Barbell box squats
10, 10, 10, 10

Superset:
Hip thrusts  12, 10, 10, 8
Banded pulses 20, 20, 20, 20

Leg press - sumo stance
8, 8, 8, 8

DB sumo squat
14, 12, 10

Seated hamstring curls
15, 15, 15, 15

Lying single leg reverse hyperextensions
10, 10, 10

- 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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

Complete your heavier barbell hip ups and right into your banded sumo pulses.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

*use and kettle bell or dumbbell if that’s more comfortable for you! 

The band is going underneath your feet and around your shoulders or neck. These are going to be 3/4 reps or pulses to keep that tension engaged the whole time.

Banded sumo pulse squats

Superset

Each reps is a 4 second pause at the bottom of the press, take your time and embrace the stretch.

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Lying face down on the ground, or bench
- Drive one single leg backwords squeezing and contracting glute at the top of the contraction and lowering slowly.

Lying single leg reverse hyperextensions or kick backs

HAMSTRINGS/GLUTES

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

John

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Legs

Wendy

Joab

Michelle

Leg volume

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Daysha

Quads/hamstrings/glutes

Rizzo

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Glutes | 
Focused glutes by Angie

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

HAMSTRINGS/GLUTES

Community

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