Name: Playbook - Kyle Carillet - Legs (ham & glute focused) | Day 6
Uploaded: 2023-09-17T16:10:28.556Z
Duration: 70 min
Description: Legs (ham & glute focused) | Day 6

- 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

Feet are going to go just outside shoulder width, toes slightly pointed out to engage more hamstrings and glutes.

Take these nice and slow, flex glutes and hamstrings pushing through the bottom of the squat.

Barbell wide squats

Each rep is a 4 second negative on the way down, take your time and embrace the stretch.  Pause for 1 sec and then back up and repeat. 

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

The b stance/staggered stance hip thrust is exactly the same as a normal hip thrust barring one tweak with our feet. Instead of having both feet planted on the floor, one of our feet will touch the floor with its heel instead, in line with the toes of the planted foot.

Staggered stance hip thrust machine or barbell

Absolute killer right here, using a small box 4-6 inches or even 2 plates stacked up, one foot will be slightly elevated while the other lunges back to about 90 degrees. Take these nice and slow really try to feel the engagement on your quads, glutes and hamstrings. Squeezing and keeping tension through the whole rep range!

Smith machine elevated step back lunges

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

Lying hamstring leg curls

Legs (ham & glute focused) | Day 6

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

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Legs (ham & glute focused) | Day 6

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