Name: Playbook - Kyle Carillet - LEGS | Day 3
Uploaded: 2023-09-17T16:10:27.635Z
Duration: 65 min
Description: LEGS | Day 3

Angie

Ryan

Love the addition of the rep/weight tracker

Matt

Good leg program. Legs feel good. Perfect amount of volume and variety of hitting various

Erik

Leg Day 

Single leg extensions 
(Reps per leg)
15, 15, 15, 15
Adductor machine 
16, 14, 12, 10

Hack squats close and narrow 
3-4 second negative 
(If you don’t have hack squat use smith machine or barbell)
(Weight increases each set)
10, 10, 10, 10

Leg press narrow to wide
(10 reps narrow 10 high and wide)
20, 20, 20, 20

Bulgarian split squats 1&1/2 reps
(Reps per leg 1&1/2 = 1 rep)
10, 8, 6

Heels elevated goblet squats 
20, 20
Walking lunges 
20, 20

Seated calf raises
16, 14, 12, 10

Starting with our single leg extensions then directly into our machine adductions

(15 reps each leg)
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- 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

Starting superset

I would prefer these to be done on the hack squat or machine squat. But a smith machine or barbell squat works also.

BIGGEST thing here is we are doing a 4 second negative, nice and slow let those quads really resist that weight as we go down, then a big drive up!

Hack squat Low/narrow stance (4 second negative)

20 reps here 10 low and narrow then 10 high and wide

- 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

Leg press - low/narrow stance

- 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

Leg press superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height, up half way or a partial rep then back down, now up for a full reps now.
-Squeeze and keep tension on your working glute the whole time.

Dumbbell bulgarian split squat 1/2 & 1 reps

Simple but brutal ending here for legs, starting with those goblet squats and jumping right into our walking lunges!

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

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

Body weight walking lunges

Last super set of 🔥

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

LEGS | Day 3

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

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

LEGS | Day 3

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