Name: Playbook - Kyle Carillet - Leg Day | Day 1
Uploaded: 2024-03-04T01:35:55.862Z
Duration: 70 min
Description: Leg Day | Day 1

Paul

Chase

Leg extensions 
15, 15, 15
Hamstring curls
15, 15, 15

Leg press mid stance
(1-2 warm up sets)
15, 15, 20

Smith machine squats (or favorite)
12, 12, 10, 10

Dumbbell heels elevated goblet squats 1 & 1/2 reps
8, 8, 8

Dumbbell walking lunges 
20, 20, 20

(Optional)
Seated hamstrings curls with partials 
20, 20, 20

Seated calf raises
15, 15, 15, 15

After leg extensions go directly into lying hamstrings curls!

Start each set with a static hold at the top quad contraction for 10 seconds then follow with 14 normal reps!

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Superset: warm up

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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/hack squat

- 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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

10 reps full range of motion then 10 partial reps just 1/2 the way

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- slight Pause at the bottom
- Slowly return to staring position
- Once completed your second set of 8, immediately follow up with 10 partials and then a 20 second isohold.

(Optional) Seated hamstring curl *with partials

- Press up using your toes activating your calf muscles, slight pause at the top 
- Lower slowly stretching the calf muscles

Seated calf raise

Leg Day | Day 1

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

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 1

Community

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