Name: Playbook - Kyle Carillet - LEGS | Wednesday | 9/21
Uploaded: 2023-09-17T16:10:27.215Z
Duration: 70 min
Description: LEGS | Wednesday | 9/21

Angie

It’s hard to squat when your legs won’t stop shaking!! Another great leg work out!! 🦵 And that Echo bike work out slayed me!

Don Gull

LEGS

Leg extensions 
20, 20, 20, 20

Barbell back squats
(Weight is working up each set, last 3 sets should be only 1-2 reps left in the tank)
12, 10, 10, 8, 8

Leg press
(8 reps high/wide 8 reps low/narrow)
16, 16, 16, 16

Smith machine Bulgarians split squats
(8 reps per leg) 
8, 8, 8, 8

Laying hamstring curls 
12, 12, 12, 12

Adduction
15, 15, 15
Abduction 
15, 15, 15

Assault bike or bike sprints 
(30 second sprints 30 second rest)
5 rounds total

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Going from sumo stance leg press right into those 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

- 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

Leg press superset

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Smith machine Bulgarian split squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike 30 second on 30 seconds rest

LEGS | Wednesday | 9/21

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

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 | Wednesday | 9/21

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