Name: Playbook - Kyle Carillet - Leg Day (Quad focused) | Day 3
Uploaded: 2023-10-02T00:09:08.285Z
Duration: 70 min
Description: Leg Day (Quad focused) | Day 3

Sean Ryan

Leg Day (quad focused)

Leg extensions 
20, 20, 20, 20

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

Favorite squat: barbell/hack/smith
14, 12, 10, 8

Canon ball leg press
(FULL RAMGE OF MOTION)
20, 20, 20, 20

Heels elevated 1&1/2 goblet squats
(1&1/2 reps = 1 rep)
10, 10, 10

Walking lunge lunge squats (optional)
8, 8, 8

Standing calf raises toes out
10, 10, 10
Standing calf raises toes in 
10, 10, 10

- 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
- complete 10-12 full reps 
End with partial reps to complete the set

Leg extensions

- Stand single leg up on a box
-slow and controlled all the way down
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Assisted Box step up (3-4 negative each leg)

- 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

Favorite heavy squat: hack/barbell/smith machine

- 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

Cannon ball leg press (low & narrow)

- 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

Either body weight or weighted,
While walking forward complete a lunge, lunge and into a squat.

Lunge, lunge, squat (optional finisher)

Preform toes out calf raises then right into toes in raises. 
* nice and slow and a big stretch and squeeze at the top is how we build calves!

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes outward)

Calf raises (toes inward)

Calves superset

Leg Day (Quad focused) | Day 3

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 (Quad focused) | Day 3

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