Name: Playbook - Kyle Carillet - LEGS/HAM/GLUTE | Saturday | 12/3
Uploaded: 2023-09-17T16:10:27.415Z
Duration: 70 min
Description: LEGS/HAM/GLUTE | Saturday | 12/3

Amanda

LEGS/HAM/GLUTE

Body weight walking lunges
20, 20, 20

Sumo stance box squats
(Working up in weight)
12, 10, 10, 8

Barbell or machine hip ups
(Pausing and holding that contraction at the top, work your way up to a heavier weight then sets can start)
8, 8, 8, 8

Wide stance leg press with stretch pause at bottom 
10, 10, 10, 10

Pile squats with kettlebell or dumbbell 
10, 10, 10, 10

Hypertensions
15, 15, 15, 15

Abduction machine 
15, 12, 12, 10

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

Body weight walking lunges (warm up)

Feet outside of shoulders width and toes pointed out
With a neutral back drive up driving knees out and engaging glutes

Sumo stance barbell box squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts with PAUSE

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

*use 2 boxes to elevate yourself off the floor if you need more range of motion in these!

Using a kettle bell or dumbbell, we will hold by our hips in front of us. Squat stance is wide and toes out! When we squat we will drive those knees out as far as possible and really engage those glutes and hamstrings to drive back up.

Pile squats wide/use box’s for deficit if needed

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

Hyperextensions

- 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

LEGS/HAM/GLUTE | Saturday | 12/3

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

LEGS/HAM/GLUTE | Saturday | 12/3

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