Name: Playbook - Kyle Carillet - LEGS | Day 3
Uploaded: 2024-04-01T00:51:36.468Z
Duration: 70 min
Description: LEGS | Day 3

Marc

Legs


Leg extensions 
10, 10, 10, 25
Laying hamstring curls
10, 10, 10, 25

Smith machine squats 
10, 10, 10, 10, 10

Legs press narrow to wide
10, 10, 10, 10

Bulgarian split squats 
10, 10, 8, 8

Calf raises toes in & out
15, 15, 15

After leg extensions go directly into lying hamstrings curls!

Read the notes for the last drop set!

- 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
- first 2-3 sets are warm up/working and the last is a drop set, meant to push it! 
- last set:
10, rest 5 sec
6, rest 5 sec
4, rest 5 sec
3, rest 5 sec
2, test 5 sec

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- first 2-3 sets are warm up/working and the last is a drop set, meant to push it! 
- last set:
10, rest 5 sec
6, rest 5 sec
4, rest 5 sec
3, rest 5 sec
2, test 5 sec

Lying hamstring leg curls

Warm up Superset with big drop set ending.

- On a smith machine set feet shoulder width apart with shoulders under the bar and resting across your traps.
- squat down keeping your back as straight as possible
- squat down just far enough for legs to hit 90'
- Push right back up to starting position

Smith machine squats (slowly increasing weight each set)

Starting with our lower and narrow stance for 10 reps then switching to high and wide for those last 10 reps!

- 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

- place one foot back on a bench, on the same side hold a dumbbell in your hand. 
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- push back up
- after 10-8 reps drop and hold , focusing on the glute being engaged, hold for 5-8 sec and then complete with the opposite leg

Dumbbell bulgarian split squat with static hold

Preform toes out calf raises then right into toes in raises. 
* nice and slow and a big stretch and squeeze at the top is how we build calves!

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes outward)

Calf raises (toes inward)

Calves superset

LEGS | Day 3

Chelsea

Push Day | Day 1

Angie

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Chest & Back | Day 5

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

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

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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