Name: Playbook - Kyle Carillet - Leg Day (ham/glute) | Day 6
Uploaded: 2023-09-17T16:10:27.907Z
Duration: 70 min
Description: Leg Day (ham/glute) | Day 6

Angie

Legs (ham/glute)

Staggered stance leg press
(Reps per side)
12, 12, 12, 12
Wide stance leg press
10, 10, 10, 10

Smith machine step back lunges 
10, 10, 10

Vertical leg press
12, 12, 10, 10

Seated hamstring curls
12, 12, 12 drop failure 

Weighted lunge, lunge, squat
8, 8, 8

Abduction 
15, 15, 10, 10
Seated calf raises 
15, 15, 10, 10

Starting with our staged stance leg press first then jumping right into those high and wide.

- similar to the placement of a single leg press
- Half of the opposite foot will be placed at the bottom of the platform.  This leg is only for stability and slight assistance.
- the leg your focusing on will be placed at about 90’ and will take 90% of the weight

Single leg staggered stance leg press

- 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

Superset starter

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

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press or wide stance hack squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Lunge, lunge, squat

Finishing this workout off with our abduction and seated calf raises!

- 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

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

Seated calf raise

Superset finisher

Leg Day (ham/glute) | Day 6

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

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 (ham/glute) | Day 6

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