Name: Playbook - Kyle Carillet - W6/D6 LEGS (glute and Ham focused)
Uploaded: 2024-01-28T23:08:58.212Z
Duration: 70 min
Description: W6/D6 LEGS (glute and Ham focused)

Chelsea

Michele

Angie

LEGS (Glute and Ham focused)

Warm up:
Side to side counterbalanced lunges
8, 8, 8

Seated hamstring curls
16, 14, 12, 10

(Staggard stance) Barbell or machine hip ups
10, 10, 8, 8
Hyper-extensions 
(Nice and slow big ass squeeze)
8, 8, 8, 8

leg press - sumo stance or high & wide
 ( 2-3 sec negative with pause at bottom)
10, 10, 10, 10

Single leg Smith machine RDL
10, 10, 10

Lunges of fire!🔥
Weighted db stepback lunges 
(Weighted on the heavier side)
10, 10, 10
Bodyweight walking lunges
20, 20, 20

Standing calf raises 
15, 15, 15, 15

Upswing a kettle to help balance, shifting side to side with one leg fully extended and the other at about 90 degrees!

Warm up: Side to side lunges

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Big superset here starting off with your staggered stance hip thrust and right into throes hyperextension, take your time make sure and make a mind to muscle connection on these and really engage those hamstrings and glutes!

The b stance/staggered stance hip thrust is exactly the same as a normal hip thrust barring one tweak with our feet. Instead of having both feet planted on the floor, one of our feet will touch the floor with its heel instead, in line with the toes of the planted foot.

Staggered stance hip thrust machine or barbell

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Ham/Glute superset

Each reps is a 4 second pause at the bottom of the press, take your time and embrace the stretch.

- 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 (3-4 second negative)

- 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

Starting off with our step back lunges here for both legs then dropping our weight and right into our walking lunges! 🔥

- Start with a dumbbell in either hand
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Dumbbell reverse lunges (reps per leg)

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Lunges of 🔥

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

Standing calf raise

W6/D6 LEGS (glute and Ham focused)

Krystal Gamino

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

Sean Ryan

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W6/D6 LEGS (glute and Ham focused)

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