Name: Playbook - Kyle Carillet - Legs | Wednesday | 9/ 7
Uploaded: 2023-09-17T16:10:27.155Z
Duration: 65 min
Description: Legs | Wednesday | 9/ 7

Michelle

Angie

Legs

Elevated step back lunges
(Each leg)
10, 10, 10
Dumbbell RDL’s
15, 15, 15

Hack squat/ barbell squats
(Heavy 1-2 reps left in the tank)
12, 10, 10, 8

Dumbbell Bulgarians 
(Leaning forward/leaning back)
1 rep straight up, 1 rep leaning forward and repeat)
10, 10, 10, 10

Heavy pile squats wide toes out
(Use box’s to elevate feet if needed)
10, 10, 10, 10 drop weight then pump out 20 reps

Hamstring 2 up 1 down
(Reps are per leg)
8, 8, 8, 8

Leg extensions (full range of motion)
15, 15, 15, 15

Adductor machine 
20, 20, 20

Take your time, let’s get those joints and blood moving with these! We are hitting out step backs then going right into out dumbbell RDL’s!

- Stand single leg up on a box
-slow and controlled all the way down
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Assisted Box step up (3-4 negative each leg)

- 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

Warm up superset

If you don’t have access to a hack squat the smith machine or barbell will work!

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

* so we are hitting 10 reps here BUT 1st rep is a regular straight up Bulgarian then second rep we are leaning forward this is going to hit just a little different, then repeat till 10 reps!

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward/upright

*use 2 boxes to elevate yourself off the floor if you need more range of motion in these!

Using a kettle bell or dumbbell, we will hold by our hips in front of us. Squat stance is wide and toes out! When we squat we will drive those knees out as far as possible and really engage those glutes and hamstrings to drive back up.

Pile squats wide/use box’s for deficit if needed

*reps are per leg!

- Using both legs to start and only using one to lower
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying hamstring double leg up and single leg down curl

- 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

- 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

Legs | Wednesday | 9/ 7

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

Legs | Wednesday | 9/ 7

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