Name: Playbook - Kyle Carillet - LEGS
Uploaded: 2023-08-31T21:57:22.446Z
Duration: 70 min
Description: LEGS

Angie

Marcie

Joab

Super leg workout. Look forward to it again

John

Chase

Michelle

Leg Day Warm-up ( 6 of each )
- high knee hugs
- inch worms
- lunge with spinal twist
- side lunges

Leg extensions 
20, 16, 12, 8 drop 20

Single leg smith machine RDL
10, 10, 10, 10

Lunge , lunge, squat smith machine 
(Squat, lunge, lunge is 1 rep)
8, 8, 8, 8

Barbell sumo box squats/scale barbell sumos
10, 10, 10, 10

Barbell hip thrusts (1-2 reps left in the tank)
10, 8, 8, 6
Sumo banded pulse squats
20, 20, 15, 15

Superset:
Laying hamstring curls (double up, single down)
16, 16, 16
Adduction machine 
15, 15, 15

Seated Calf Raises
15, 15, 15, 15

Led day warm up

*last set is a drop set! After your 8 reps drop weight hit 20 more!

- 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

*10 reps each leg

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the bar toward the floor
- Lift back up engaging your glutes

Smith Machine single leg RDL

*squat, lunge, lunge is 1 rep!

Set yourself up I a good squat stand shoulder width apart start with a squat, then a step back lunge and one more!

Lunge, lunge, squat on smith machine

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

Complete your heavier barbell hip ups and right into your banded sumo pulses.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

*use and kettle bell or dumbbell if that’s more comfortable for you! 

The band is going underneath your feet and around your shoulders or neck. These are going to be 3/4 reps or pulses to keep that tension engaged the whole time.

Banded sumo pulse squats

Superset

Slow and controlled seated hamstring curls then going right into our seated machine adductions

- Using both legs to start and only using one to lower
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying hamstring double leg up and single leg down curl

- 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
- Lower slowly stretching the calf muscles

Seated calf raise

LEGS

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Legs

Wendy

Leg volume

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Daysha

Quads/hamstrings/glutes

Rizzo

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Glutes | 
Focused glutes by Angie

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

LEGS

Community

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