Name: Playbook - Kyle Carillet - LEGS | Wednesday | 12/21
Uploaded: 2023-09-17T16:10:27.475Z
Duration: 70 min
Description: LEGS | Wednesday | 12/21

The standing leg curls where a killer! Great way to focus the back of the legs without the strain on the rest of the body

Matias

Whew! Great leg day. Was feeling good today so it was perfect for all those squats. Loved the pre pump from curls and extensions.

Grae

Holy Leg Pump, this was super challenging! I know I'm about to be sore for days! This workout was a true test of how much I've grown and gotten stronger over the last few months!

Angie

Joab

LEGS

Single leg hamstring curls
(Using a leg extension machine reverse works)
10, 10, 10

Leg extensions 
10, 10, 10, 10

Hack or barbell squats
(First 5 sets working up to a heavy weight then last 5 sets weight drops each set)
10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Walking weighted lunges 
(Set of 20 is 10 per leg)
20, 20, 20, 20, 20

Standing calf raises 
12, 12, 12, 12

- 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

- 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

Yes we have 10 sets here, take it slow and each set adding weight at about set 6 it should be really challenging then we are taking weight off each set going back down! 


- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat or barbell squats

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

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

Standing calf raise

LEGS | Wednesday | 12/21

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

LEGS | Wednesday | 12/21

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