Name: Playbook - Kyle Carillet - Leg Day | Day |||
Uploaded: 2024-02-05T00:51:43.387Z
Duration: 65 min
Description: Leg Day | Day |||

Legs

Adductor 
10, 10, 10

Leg extensions
10, 10, 15, 15, F

Seated hamstring curls 
10, 10, 15, 15

Narrow stance SLOW Smith machine/ favorite squat
12, 12, 10, 10

Smith machine/dumbbell Bulgarian split squats
10, 10, 8, 8 

Cannonball Leg press (optional)
(These are going to burn like crazy, challenge the weight and let’s finish these quads off)
20, 20

Seated calf raises 
12, 12, 15, 15

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- 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 (start with heavier weight drop as sets go)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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)

- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Smith machine Bulgarian split squat

- 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

Cannon ball leg press (low & narrow)

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

Seated calf raise

Leg Day | Day |||

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

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

Angie

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

Leg Day | Day |||

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