Name: Playbook - Kyle Carillet - Legs (quad focused) | Day 3
Uploaded: 2023-10-22T22:44:17.472Z
Duration: 70 min
Description: Legs (quad focused) | Day 3

single Leg extensions 
15, 15, 15, 15

Single leg staggered stance leg press
12, 12, 12, 12

Hack Squat 
10, 10, 10, 10

RDL’s slight bend in knees
12, 12, 12, 12

Dumbbell bulgarian split squat with 8 sec static hold
8, 8, 8

Dumbbell squat drop set of 💀
10, 14, 16, 20

Standing calf raise
14, 12, 10, 8

(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

- 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

- 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
- slow and controlled on the way down, hold for a second at the bottom and then burst up

Hack squat

- Start with weights in your hands 
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- squeeze glutes at the top and then repeat

RDL’s slight bend in knees

- place one foot back on a bench, on the same side hold a dumbbell in your hand. 
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- push back up
- after 8 reps drop and hold , focusing on the glute being engaged, hold for 8 sec and then complete with the opposite leg

Dumbbell bulgarian split squat with 8 sec static hold

(Pick 4 dumbbells for this giant drops set, example I used 75, 65, 55, 45 so we are hitting our 10 reps with the heaviest dumbbell then 14 with the next in line and 16 with the next)

If needed use the step-up platforms to create a larger deficit with greater range of motion. 

10 drop 14 drop 16 drop 20

Dumbbell squat drop set of 💀

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Legs (quad focused) | Day 3

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 (quad focused) | Day 3

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