Name: Playbook - Kyle Carillet - Leg Day Dose | Day 6
Uploaded: 2024-01-22T00:59:28.812Z
Duration: 65 min
Description: Leg Day Dose | Day 6

Front squats/front hack squats

Favorite RDL dumbbell or barbell 

Smith machine sumo squats

Bulgarian split squats

Seated hamstring curls *with partials

Single leg glute bridge

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Just like a standard RDL here legs straight with a slight bend in the knee but we are taking a sumo stand here with a wider range and toes pointed out.

Dumbbell or kettlebell Sumo RDL

Set up like a normal squat on the smith machine, now take a set wider with each foot and turn your toes outward slightly. This is going to engage those glutes and hamstrings more.

Smith machine sumo squats

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Leg Day Dose | 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

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 Dose | Day 6

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