Name: Playbook - Kyle Carillet - Leg volume
Uploaded: 2023-08-31T21:57:22.310Z
Duration: 80 min
Description: Leg volume

Wendy

Joab

Michelle

Legs

Sled pushes down and back (approx. 50 ft.)
Note: If your gym doesn’t have a sled, use a treadmill – keep the belt off and use it has resistance
Leg extension 21’s  4x21
(Note:  7 reps low range, 7 reps mid-range, 7 reps full range of motion)
Barbell speed squat  20,20,15,15
Leg Press low/narrow stance  20,20,20,40
Reverse hack squats 1 ½   4x12
(Note:  If your gym doesn’t have a hack squat, sub front squats or goblet squats)
Dumbbell Bulgarian split squats  4x12
Dumbbell RDL’s 15,12,10,10

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Superset

7 reps lower range 
7 reps upper range
Then 7 reps full rang of motion

Leg extensions 21’s

- With barbell on your back press hips back and lower to parallel
- Focus on form and speed

Barbell speed squats

- 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

Leg press - low/narrow stance

- 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 1 & 1/2

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

*12 reps each leg

Dumbbell bulgarian split squat with assistance

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Leg volume

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

John

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Legs

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Angie

Daysha

Quads/hamstrings/glutes

Rizzo

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Glutes | 
Focused glutes by Angie

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

Leg volume

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