Name: Playbook - Kyle Carillet - Legs | Wednesday | 12/28
Uploaded: 2023-09-17T16:10:27.495Z
Duration: 65 min
Description: Legs | Wednesday | 12/28

Angie

Legs were shaking by the 4th exercise. Wow. Nice spin on split squats!

Grae

These had my legs shaking half way thru awesome work out !

Matias

Courtney

If your leg day doesn't have you rethinking all your life's choices, you aren't doing it right 😅

Great workout brother!

Sean Ryan

Leg extensions 
(Set starts with a static hold)
15, 15, 15, 15
Assisted single leg RDLS
10, 10, 10, 10

Dumbbell squats 
14, 12, 10, 8

Smith machine 1 & 1/2 reps 
8, 8, 8, 8

Staggered stance leg press 
(Reps per leg)
14, 12, 10, 8

Bulgarian split squats or walking lunges 
(Reps per leg)
8, 8, 8, 8

Adduction 
15, 15, 15

Calf raises toes in
15, 15, 15

 Calf raises toes out 
15, 15, 15

We are hitting those leg extensions with a static hold to start then directly into those assisted single leg RDL’s

Start each set with a static hold at the top quad contraction for 10 seconds then follow with 14 normal reps!

- 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 (static hold to start)

- 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

Warm up superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Setting up in a squat position under the smith machine. Bring feet in so they are about 4-6 inches apart. We are going to squat to 90 degrees then up just half way back down then all the way back up!

Smith machine narrow squats 1 & 1/2 rep

- similar to the placement of a single leg press
- Half of the opposite foot will be placed at the bottom of the platform.  This leg is only for stability and slight assistance.
- the leg your focusing on will be placed at about 90’ and will take 90% of the weight

Single leg staggered stance leg press

Here we are alternating between reps 1 rep lean forward to add more emphasis on your quads then next lean back into your rear leg to stretch the glute, watch the video and it will make more sense.


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

Dumbbell bulgarian split squat (position change per rep)

- 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

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

Calf raises (toes outward)

Legs | Wednesday | 12/28

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

Legs | Wednesday | 12/28

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