Name: Playbook - Kyle Carillet - LEGS (quad focused) | Day 3
Uploaded: 2023-11-27T00:41:11.411Z
Duration: 70 min
Description: LEGS (quad focused) | Day 3

Couldn’t finish but then sissy squats my god!!!

Ryan

Chelsea

Johanna

Michele

Leg day (quad focused)

Single Leg extensions 
(Reps per leg)
15, 15, 15, 15

Leg extensions 
(40 reps no rest, drop weight as needed)
40 reps 

Smith machine/or barbell heels elevated squats
10, 10, 10, 10, 10, 10

Sissy squats
15, 15, 15, 15

RDL’s 
12, 12, 12, 12

Leg press (narrow stance)
15, 15, 15, 15

Adduction machine 
12, 12, 12, 12
Calf raises
12, 12, 12, 12

(15 reps each leg)
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- 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
- complete 10-12 full reps 
End with partial reps to complete the set

Leg extensions

6 sets here, each set work up in weight till you get to your 6th set these should be challenging. 

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Squats - smith/hack or barbell  (standard stance)

- 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 weighted or bodyweight

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

Last superset here! Can’t skip those adductors, so hitting those first then into our seated calf raises!

- 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, slight pause at the top 
- Lower slowly stretching the calf muscles

Seated calf raise

Superset finisher 💥

LEGS (quad focused) | Day 3

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

Angie

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

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 (quad focused) | Day 3

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