Name: Playbook - Kyle Carillet - Leg Day | Day 3
Uploaded: 2023-09-17T16:10:27.741Z
Duration: 70 min
Description: Leg Day | Day 3

Rizzo

Legs be feeling a touch wobbly after this one!  💯  your leg days never get old

Angie

Ouch. Superset killer = dead & buried 🥵🔥

Chelsea

Jelllllllllllo legs 🔥 🔥 🔥 
Go let squats and lunges sheeeesh 🔥😍

Michele

Legs

Laying back leg extensions 
15, 15, 15, 15

Step back lunges (no push off)
(Reps per leg)
10, 10, 10

Hack squat/barbell/smith machine 
14, 12, 10, 8

Single leg squats hack squat or box
Reps per leg
10, 10, 10

Leg press narrow to wide
10 narrow 10 wide
20, 20, 20, 20

Heels elevated goblet squats 1&1/2 reps
10, 10, 10
Weighted or bodyweight walking lunges
20, 20, 20

Standing calf raises
16, 14, 12, 10

- Sit on the machine with the pad at the bottom of your shin 
-seat will be back as far as possible, while leaning back, those is going to allow a different squeeze in out quads higher up
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Laying back Leg extensions

Using a small box to elevate one foot off the floor slowly step back until knee touches the pad, then use the elevated leg to drive up. Trying as much as possible to not push off with your other leg.

Step back lunges (no push off)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- slow and controlled on the way down, hold for a second at the bottom and then burst up

Hack squat

Can be done on smith machine or hack squat 
- start with bar across your shoulders
- bring one leg up in front of you 
- with weight bearing leg squat down till leg hits 90’ then return to start and repeat

Single leg assisted squats

Starting with our lower and narrow stance for 10 reps then switching to high and wide for those last 10 reps!

- 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

- 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

Leg press superset

Staring with those 1&1/2 goblet squats then right into those weighed walking lunges

- 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

Superset killer 🔥

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

Standing calf raise

Leg Day | 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

Leg Day | Day 3

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