Name: Playbook - Kyle Carillet - LEGS | Day 3
Uploaded: 2024-04-21T23:52:32.345Z
Duration: 75 min
Description: LEGS | Day 3

Single leg hypertension & the lunges 🥵

Chelsea

LEGS

Single leg assisted RDL
12, 12, 12
Step ups (no push off)
12, 12, 12

Smith machine squats
(High reps here, dig in and grind it out, try to increase weight each set)
20, 20, 20, 20

Leg press narrow to wide
(10 narrow, 10 wide)
20, 20, 20, 20

Heals elevated goblet squats
15, 12, 10, 8

Dumbbell single leg hip ups
15, 15, 15, 15
Jumping lunges
20, 20, 20, 20

Sissy squats
(Scaled do leg extensions)
20, 20, 20
Adductions 
15, 15, 15

This is a superset so complete the RDL’s then directly into those no push off step backs!

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

Assisted Single arm/leg dumbbell RDL

Using a small box to elevate one foot off the floor slowly step back until knee touches the pad, then use the elevated leg to drive up. Trying as much as possible to not push off with your other leg.

Step back lunges (no push off)

Superset

Using a traditional squat stance just below the shoulders, preform a squat to or just below 90 degrees!

Smith machine squats

Big superset here, we are hitting 10 reps narrow then up to more a sumo stance and 10 more 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

- 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

We are Starting with single leg hip ups, you can also sub these for kickbacks cable or machine, or even single leg hypertensions. After doing 15 reps on each leg right into those jumping lunges, if you’re already exhausted just do lunges!

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (or kick back/single leg hypertensions

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges (scale step forward lunges)

We are hitting those sissy squats nice and deep then into some machine adductions!

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat (scale with leg extensions)

- 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

Superset finisher

LEGS | Day 3

Marc

Push Day | Day 1

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

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

Angie

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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