Name: Playbook - Kyle Carillet - Leg Day | Day 3
Uploaded: 2023-09-17T16:10:28.285Z
Duration: 75 min
Description: Leg Day | Day 3

Chelsea

Legs are lead and jello at the same time. Killer workout brother

Sean Ryan

Michele

Each rep is a 4 second negative on the way down, take your time and embrace the stretch.  Pause for 1 sec and then back up and repeat. 

- 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

Absolute killer right here, using a small box 4-6 inches or even 2 plates stacked up, one foot will be slightly elevated while the other lunges back to about 90 degrees. Take these nice and slow really try to feel the engagement on your quads, glutes and hamstrings. Squeezing and keeping tension through the whole rep range!

Smith machine elevated step back lunges

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats/smith/hack/barbell  (narrow stance)

- 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 weighted or bodyweight

- 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

Here we’re going to end with some high volume leg extensions then right into some rounded back hyperextensions.

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- 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

Superset

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

Seated 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

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 3

Community

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