Name: Playbook - Kyle Carillet - Leg Day | Day 3
Uploaded: 2023-09-25T00:42:34.165Z
Duration: 70 min
Description: Leg Day | Day 3

Sean Ryan

Chelsea

Question: how many times do you normally drop weights during drop sets?  I was doing 3 different weights?

Deanna

Seated leg curls

Hack squats/barbell squats

Leg extensions 

Bulgarian split squats with static holds
Take your time with these! 
-reps per leg-

RDL’s with a slight knee bend

Seated calf raises

- 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

Seated hamstring curl with 5-6 partial reps to finish

- 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 or Barbell squat (last set drop set)

- 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
- first 2 sets are warm up and the last is a drop set, meant to push it!

Leg extensions

- place one foot back on a bench, on the same side hold a dumbbell in your hand. 
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- push back up
- after 8 reps drop and hold , focusing on the glute being engaged, hold for 8 sec and then complete with the opposite leg

Dumbbell bulgarian split squat with static hold

- Start with weights in your hands 
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- squeeze glutes at the top and then repeat

Romanian deadlifts with slight bend in knees

- 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 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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