Name: Playbook - Kyle Carillet - LEGS-Quads/Ham/Glutes | Day 3
Uploaded: 2023-09-17T16:10:28.637Z
Duration: 65 min
Description: LEGS-Quads/Ham/Glutes | Day 3

Chelsea

Great workout brother. Legs are definitely on fire and reached fatigue multiple times

Sean Ryan

Angie

We are hitting those leg extensions with a slight static hold then directly into those assisted single leg RDL’s

- 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 slight hold at top

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

Assisted Single arm/leg dumbbell RDL

Warm up superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- On a smith machine set feet shoulder width apart with shoulders under the bar and resting across your traps.
- squat down keeping your back as straight as possible
- squat down just far enough for legs to hit 90'
- Push right back up to starting position

Smith machine squats

Starting with our staged stance leg press first then jumping right into those high and wide.

- similar to the placement of a single leg press
- Half of the opposite foot will be placed at the bottom of the platform.  This leg is only for stability and slight assistance.
- the leg your focusing on will be placed at about 90’ and will take 90% of the weight

Single leg staggered stance leg press

- 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

Superset starter

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (reps per leg)

- 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 (optional finisher machine or cable)

LEGS-Quads/Ham/Glutes | 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

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

LEGS (quad focused) | Day 3

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-Quads/Ham/Glutes | Day 3

Community

More workouts from Kyle Carillet