Name: Playbook - Kyle Carillet - Leg Day | Day 4
Uploaded: 2023-12-25T04:51:55.632Z
Duration: 70 min
Description: Leg Day | Day 4

Leg Day 

Barbell RDL’s
12, 12, 12, 12

Narrow stance squats (barbell/yolk/hack/smith)
(Optional elevated heels) 
12, 10, 8, 6 

Smith machine Bulgarians split squats
(Reps per leg)
12, 10, 8, 6

Weighted walking lunges 
20, 20, 20

Seated hamstring curls *with partials
(10 reps full range of motion 10 partial)
20, 20, 20

Adductor machine 
15, 15, 15
Abduction machine
15, 15, 15

Standing calf raises
16, 14, 12, 10

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

Nice and slow here, keeping heels elevated on small plates or a incline platform. Feet underneath shoulder squat down to 90 degrees and back up. 

Using the yolk bar is going to help keep us a little more upright and is a little easier on the upper body than holding a regular barbell.

Heels elevated squats (yolk/barbell/hack/smith)

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

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.

Seated hamstring curl *with partials

Hitting our adductors and abductors now, hit both then take your rest!

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset

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

Standing calf raise

Leg Day | Day 4

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 4

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