Name: Playbook - Kyle Carillet - W6/D3 LEGS (quad focused)
Uploaded: 2024-01-28T23:08:58.198Z
Duration: 70 min
Description: W6/D3 LEGS (quad focused)

Great workout and burn 🔥 
Quads are on fire

Sean Ryan

Chelsea

Jello jello jello!  Honestly becoming my favourite feeling!

Angie

Jello legs was the goal and that’s exactly what I have!

Ciara

I love when legs starts with this warm up. Gets me sweating and moving quick. Unfortunately today I didn’t have a smith machine and didn’t have my belt, so tweaked the ol back. I’m hitting this one again later this week.

Joab

LEGS (Quad focused) 

Warm up:
Alternating box step ups
20, 20, 20
Single leg bodyweight box squats 
10, 10, 10
Single leg glute bridge
15, 15, 15

Smith machine close stance squats
(Nice and slow on the way down keeping tension on the quads)
12, 12, 10, 10

Cannon ball leg press 
(Feet lot and narrow) 
20, 20, 20, 20

Heals elevated goblet squat 1&1/2 reps
(1 rep is 1 full rep and 1/2)
8, 8, 8, 8

Weighted Lunge lunge squats 
(Lunge lunge squat = 1 rep
8, 8, 8, 8

Leg extensions starting with 10 sec static hold
15, 15, 15, 15

Seated calf raises 
15, 15, 15, 15

Big goal here is to get everything warmed up and work on some activation before jumping into our heavy movements. We are running through all the exercises then taking our rest.

Using a box height you feel comfortable with, grab a dumbbell in either hand or just use bodyweight. Bring one foot up stepping up onto the box close to 90 degrees putting most your weight on your heel to middle of your foot. Step completely up on the box with both feet now, once fully up step down with your alternate foot and repeat so you always have one foot up on the box.

Alternating box step ups

Stand on one leg with a chair or box behind you.

Hold your arms out in front of your body to help with balance.

Extend one leg out in front of your body.
Bending at the knee, begin to squat down on one leg toward the box or chair.
Do not stay seated, instead, lightly touch the box and immediately reverse direction and stand back up.
Repeat for the desired number of reps, then switch legs.

Single leg box squat (reps per leg)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Big Tri-set warm up

Big blaster for the quads here, setting up for squats on the smith machine feet will be slightly more narrow than your normal squat, nice and slow on the way down (big 4 count) little pause at the bottom and a big drive up.

Smith machine narrow squats (4 count negative)

Keeping feet low and in the middle of the platform (basically touching). Bring kneels down to touch your chest with back staying flat on the pad and hips pulled down in the seat.

Canon-ball leg press

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension
-back down for a partial or 1/2 rep and back to full extension.

Dumbbell heels elevated goblet squat 1& 1/2 reps

Either body weight or weighted,
While walking forward complete a lunge, lunge and into a squat.

Weighted walking Lunge, lunge, squat

Start each set with a static hold at the top quad contraction for 10 seconds then follow with 14 normal reps!

- 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 (static hold to start)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W6/D3 LEGS (quad 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

Michele

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

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

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/D3 LEGS (quad focused)

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