Name: Playbook - Kyle Carillet - Hamstrings/Glutes | Day 6
Uploaded: 2023-09-17T16:10:27.652Z
Duration: 70 min
Description: Hamstrings/Glutes | Day 6

Legs & bootay have definitely grown since starting your program. None of my shorts from last summer fit anymore... 🤩🦵🍑

Chelsea

Killer! Legs/glutes have grown so much more since following your workouts

Angie

Body weight walking lunges
20, 20, 20

Smith Machine sumo squats
10, 10, 10, 10

Dumbbell RDL
16, 14, 12, 10

Leg press - sumo stance 
14, 12, 10, 8

Staggard Stance hip thrusts
10, 10, 8, 8
Hyper-extensions 
12, 12, 12, 12

Seated hamstring curls
12, 12, 12, 12

Cable/Machine glute kickback
20, 20, 20, 20

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges (warm up)

Set up like a normal squat on the smith machine, now take a set wider with each foot and turn your toes outward slightly. This is going to engage those glutes and hamstrings more.

Smith machine sumo squats

- 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 (increase weight w/ descrease reps)

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

Starting with those staggered stance hip ups then directly into those hypertensions!

The b stance/staggered stance hip thrust is exactly the same as a normal hip thrust barring one tweak with our feet. Instead of having both feet planted on the floor, one of our feet will touch the floor with its heel instead, in line with the toes of the planted foot.

Staggered stance hip thrust machine or barbell

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Superset

- 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

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable/machine glute kickback

Hamstrings/Glutes | Day 6

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

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

Hamstrings/Glutes | Day 6

Community

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