Name: Playbook - Kyle Carillet - Leg Day (hamstring, glutes and quads) | Day 6
Uploaded: 2023-09-17T16:10:27.679Z
Duration: 65 min
Description: Leg Day (hamstring, glutes and quads) | Day 6

Chelsea

Assisted Single leg dumbbell RDL
10, 10, 10

Hack Squat/Barbell RDL
12, 12, 10, 10

Front foot elevated Split squat
10, 10, 8, 8

Wide stance pile squats
10, 10, 10, 20

barbell hip thrusts
10, 10, 8, 8

Elevated DB/KB RDL to squat
10, 10, 10

lying hamstring curls
14, 12, 10
cable/machine glute kickbacks
20, 20, 20

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

Assisted Single arm/leg dumbbell RDL

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL or Barbell RDL

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat (reps per leg)

*use 2 boxes to elevate yourself off the floor if you need more range of motion in these!

Using a kettle bell or dumbbell, we will hold by our hips in front of us. Squat stance is wide and toes out! When we squat we will drive those knees out as far as possible and really engage those glutes and hamstrings to drive back up.

Pile squats wide/use box’s for deficit if needed

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Fun combination here, using some little steps if you need the extra range of motion. We are going to start off with an RDL first with a slight bend in the knees then once we hit the top we’re going to drop down into a squat.

Elevated kettlebell/dumbbell RDL to squat

Hitting your laying hamstring curls then going right into those glute kick backs

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable/machine glute kickback

Leg burn out superset 🔥

Leg Day (hamstring, glutes and quads) | Day 6

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 (hamstring, glutes and quads) | Day 6

Community

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