Name: Playbook - Kyle Carillet - LEG DAY (quads, hamstrings and glutes) | Day 3
Uploaded: 2023-09-17T16:10:28.117Z
Duration: 70 min
Description: LEG DAY (quads, hamstrings and glutes) | Day 3

James

LEG DAY (quads, hamstrings and glutes)

Seated leg extensions 
15, 15, 15, 15
Single leg hamstring curl
(Reps per leg)
10, 10, 10, 10

Barbell wide stance box squats 
(Weight increases each set) 
10, 10, 10, 10

Lumberjack squats or front squats
20, 20, 20

Leg press staggered stance 
(Reps per leg, FULL RANGE OF MOTION)
12, 12, 12, 12

Dumbbell RDL’s
(On the heavier side here, increase weight each set)
12, 10, 8, 6

Bulgarian split squats 
8, 8, 8, 8

Hypertensions 
(Add weight if needed)
16, 14, 12, 10
Standing calf raises
16, 14, 12, 10

Stacking both of these for our superset, starting with our extensions then right into those standing single leg hamstrings curls.

- 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
- complete 10-12 full reps 
End with partial reps to complete the set

Leg extensions

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Standing single leg hamstring leg curl

Superset warm up

After the barbell is on your back take a set out with each foot and point your toes out. This is going to engage the glutes and hamstrings. Sitting back into a box that’s about parallel. Sitting back into a box till tension comes off you knees then dive up off through your heels using your glutes and hamstrings to push through.

Sumo barbell box squats

This is one of my favorite exercises to really target the quads as well as the glutes! 

Hardest part is the set up, if your gym has a t-bar setup holder that’s perfect if not most likes there is a corner of the gym where people put the end of a barbell to preform T-bar rows. This is the setup we’re going to use, if you’re alone it works best to set the bar up on a bench to help hold the weight. 

We are going to grip the end of the bar with palms touching at the bottom and finger interlocked at the top, press the bar up and it’s going to sit with our arm on our chest. Standing at a slight angle we are going to squat back and down.

Lumberjack squats or front squats

- similar to the placement of a single leg press
- Half of the opposite foot will be placed at the bottom of the platform.  This leg is only for stability and slight assistance.
- the leg your focusing on will be placed at about 90’ and will take 90% of the weight

Single leg staggered stance leg press

- Start with weights in your hands 
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- squeeze glutes at the top and then repeat

Romanian deadlifts with slight bend in knees

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Starting with our hyperextension then right into those standing calf raises

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

Hyperextensions with rounded back

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Superset finisher 🔥

LEG DAY (quads, hamstrings and glutes) | Day 3

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

LEG DAY (quads, hamstrings and glutes) | Day 3

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