Name: Playbook - Kyle Carillet - Legs/Glutes/hamstrings
Uploaded: 2023-02-03T01:35:43.781Z
Duration: 75 min
Description: Legs/Glutes/hamstrings

My legs are shaking! Felt like I was gunna puke a couple times, killer leg day 👏👍🏻😁

Courtney

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset

Toes out leg extensions

- 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

Toes in leg extensions

Leg extensions tri-set

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts with PAUSE

Rest as much time as you think you need, the goal is minimal rest, quad pump is about to get real here

Smith machine squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the bar toward the floor
- Lift back up engaging your glutes

Smith Machine single leg RDL

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Legs/Glutes/hamstrings

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