Name: Playbook - Kyle Carillet - LEG DAY | Day 3
Uploaded: 2023-09-17T16:10:27.714Z
Duration: 70 min
Description: LEG DAY | Day 3

Paul

Chelsea

Best pump yet, will be walking funny for a bit 😄 😆 🤣

Angie

Erik

Leg Day

Cannon ball leg press
15, 15, 15, 15

Sumo RDL
12, 12, 12, 12

Pendulum squats/hack/smith/barbell 
Anything works here just make sure it’s close stance
(Working up weight in each set)
14, 12, 10, 8

Smith machine Bulgarians 
(Working up in weight each set)
10, 10, 8, 8

Leg extensions 
20, 20, 20
Walking lunges 
20, 20, 20

Adductor machine 
15, 15, 15
Seated calf raises 
15, 15, 15

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Cannon ball leg press (low & narrow)

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

- 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/smith/hack/barbell  (narrow stance)

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Smith machine Bulgarian split squat

We’re almost there! Hitting those leg extensions then right into those walking lunges!

- 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

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

Body weight walking lunges

Leg superset

Last superset here! Can’t skip those adductors, so hitting those first then into our seated calf raises!

- 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

- Press up using your toes activating your calf muscles, slight pause at the top 
- Lower slowly stretching the calf muscles

Seated calf raise

Superset finisher 💥

LEG DAY | Day 3

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

😰😰 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

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

LEG DAY | Day 3

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