Name: Playbook - Kyle Carillet - Leg day (quad focused) | Day 1
Uploaded: 2023-09-17T16:10:27.568Z
Duration: 70 min
Description: Leg day (quad focused) | Day 1

Angie

Seth

Legs (quad focused)

Leg extensions 1&1/2 reps
10, 10, 10, 10

Dumbbell step ups
20, 20, 20

Heels elevated barbell squats
(1-3 warm up sets before getting into these working sets)
10, 10, 8, 8

Walking weighted lunges
20, 20, 20
Lateral step ups
(Reps per leg)
10, 10, 10

Bulgarian split squats smith machine 
(reps per leg)
10, 10, 8, 8

Adductions 
15, 15, 15
Laying hamstring curls
15, 15, 15

Absolutely love these to get as much blood into the quads, starting off with a half rep then back down and hitting a full rep and repeat.

Leg extensions 1/2 & 1 rep

Using a box height you feel comfortable with, grab a dumbbell in either hand or just use bodyweight. Bring one foot up stepping up onto the box close to 90 degrees putting most your weight on your heel to middle of your foot. Step completely up on the box with both feet now, once fully up step down with your alternate foot and repeat so you always have one foot up on the box.

Alternating box step ups

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 Yolk bar squats or barbell squats

Starting with those walking weighted lunges then directly into those lateral step ups, body weight or weighted then we rest!

Place one foot on a box with the other on the floor. Using the raised leg with minimal assistance from the other, push through the whole foot to lift yourself up to a standing position on the box. Step back down into the starting position under control.

Lateral box step ups

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Single leg super set

- 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

Jumping into those laying hamstring curls then directly into out machine adductions!

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

Lying hamstring leg curls

- 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

Finishing superset

Leg day (quad focused) | Day 1

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 (quad focused) | Day 1

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