Name: Playbook - Kyle Carillet - LEGS QUAD FOCUS
Uploaded: 2023-08-31T21:57:22.502Z
Duration: 70 min
Description: LEGS QUAD FOCUS

Courtney

Angie

Didn’t have a sissy seat, but killer legs none the less.

Joab

LEG DAY

Single leg extension 
(Reps per leg)
15, 15, 10, 10

Front squats 
(Smith machine, barbell or reverse hack works)
(Nice and slow with full range of motion)
12, 10, 10, 8

Lunge, lunge, squat
(Lunge lunge squat is 1 rep, I know these suck but legs are going to grow, let’s go)
7, 6, 5, 4

Close stance leg press
(Kneels to chest or as close as possible)
20, 20, 20, 20

Hamstring curls 2 up 1 down
(Slow abs controlled) 
8, 8, 8, 8

Sissy squats
16, 14, 12, 10

Standing calve raises
16, 14, 12, 10

Assault bike or regular bike burn out 🔥
5 sets 15 second sprint 30 second rest and repeat

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Smith machine Front squat

*squat, lunge, lunge is 1 rep!

Set yourself up I a good squat stand shoulder width apart start with a squat, then a step back lunge and one more!

Lunge, lunge, squat on smith machine

- 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

- Using both legs to start and only using one to lower
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying hamstring double leg up and single leg down curl

- 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 or leg extensions

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

Standing calf raise

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike or standard bike

LEGS QUAD FOCUS

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

John

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Legs

Wendy

Michelle

Leg volume

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Daysha

Quads/hamstrings/glutes

Rizzo

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Glutes | 
Focused glutes by Angie

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

LEGS QUAD FOCUS

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