Name: Playbook - Kyle Carillet - Legs | Wednesday | 10/5
Uploaded: 2023-09-17T16:10:27.266Z
Duration: 70 min
Description: Legs | Wednesday | 10/5

James

Ryan Lindsay

Legs

Single leg assisted RDL
10, 10, 10, 10

Leg extensions single leg
15, 15, 15, last set both legs 40 reps

Barbell squats/or pit shark 
10, 10, 10, 10, 10, 10 

Front squat/front hack squats
12, 12, 12, 12

leg press single leg 
(Last set is both legs 40 reps)
12, 10, 8, 8, 40 both legs

Superset:
Single leg step backs
10, 10, 10, 10
Goblet squat pulses
20, 20, 20, 20

Seated calf raises (nice and slow)
20, 16, 12, 10, drop 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

(15 reps each leg)
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Take your time move up in weight if possible or pick a challenging weight for all 6 sets!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat/or pit shark

- 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/front barbell squat

- Keeping your back flat against the pad
- Lower your leg towards your chest
- Drive through your heels to press the sled back to starting position

Single Leg press (slow let it stretch)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance (fast)

Hitting your elevated step back lunches 10 reps per leg then going right into your goblet squat partial reps!

Using a slightly elevated box or surface step back nice and controlled letting your single leg stretch as much as possible and repeat, use something to hold onto if needed

Slightly elevated Step back lunges

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Goblet Squat pulses

Leg burn out superset

Last set is a drop set, hit your 10 reps drop weight and get 20 more reps

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

Seated calf raise

Legs | Wednesday | 10/5

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

Legs | Wednesday | 10/5

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