Name: Playbook - Kyle Carillet - W5/D3 LEGS
Uploaded: 2024-01-28T23:08:58.163Z
Duration: 70 min
Description: W5/D3 LEGS

Michele

Ryan St James

Chelsea

I loved the addition of the new warm up exercises!  Legs feeling good!

Angie

Sean Ryan

Legs are on fire, but a freaking great pump. Walking down the stairs is a bit of a challenge this morning.

Joab

LEGS

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

Hack squats low narrow 3-4 second negatives 
(If your gym doesn’t have a hack squat use a plate loaded machine, smith machine or barbell to substitute)
8, 8, 8, 8

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

Single leg hamstring curls
12, 12, 12, 12
Seated leg extensions
15, 15, 15 drop 30

Dumbbell Step back lunges
(Reps per leg)
10, 10, 10
Walking lunges only bodyweight
20, 20, 20

Standing calf raises 
10, 10, 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

I would prefer these to be done on the hack squat or machine squat. But a smith machine or barbell squat works also.

BIGGEST thing here is we are doing a 4 second negative, nice and slow let those quads really resist that weight as we go down, then a big drive up!

Hack squat Low/narrow stance (4 second negative)

- 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

Keeping the leg party going here with hitting some leg extensions then right into some single hamstring curls (if your gym doesn’t have a single leg curl just use a leg extension machine backwards)

- 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

- 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

Quad & Ham superset

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

W5/D3 LEGS

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 🤙🏼

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.

W5/D3 LEGS

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