Name: Playbook - Kyle Carillet - Legs
Uploaded: 2023-08-31T21:57:22.430Z
Duration: 70 min
Description: Legs

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

Rizzo

Ryan Lindsay

Greg

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

Enjoyed switching it up today. I’ve neglected adductor/abductor work and want to incorporate it more. Love the 21’s on leg extensions!

Steven Newcomb

Workout was great, difficult due to gyms lack of equipment, but adjusted to complete the workouts. Thank you Kyle

John

Crazy work out burned the legs real good going to be super sore tomorrow

Matias

Wendy

Joab

Michelle

Leg volume

Today was ab day so just focused on them ab work outs and man they were a killer sucka great work out

I’m a sweaty mess.  Good workout. Thanks.

HIIT/Legs/Abs

Angie

Daysha

Quads/hamstrings/glutes

Quad/hamstring/glutes

Learning setting new each week. First time with Bulgarian squats. Thank you Kyle

Sean Ryan

Glute finisher is NO JOKE! This may be my new favorite workout

Krystal Gamino

Amanda

Glutes | 
Focused glutes by Angie

Loved the workout.  Could not finish last superset. Legs gave out completely. Can't wait until next leg day. Thanks Kyle

Almost had to crawl out of the gym after this workout

James

Going to feel this one tomorrow. The half squats for me good!

Ryan St James

Love how scalable the workouts are. I have arthritis in one knee but can still get a leg shaking workout in.

Jacob Morris

Almost threw-up during this leg day. But it was a well needed day. Keep it coming

Jarrad

Kristine

Marcie

LEGS

Gym is under construction which kept me limited, but even hitting some of the core movements freaking smoked my legs. Loved this one.

Legs have left the building. Awesome work out

Good leg day! Feel my hamstrings growing already

Grae

Killer glute pump! Had to pump myself up to finish!!!

HAMSTRINGS/GLUTES

Courtney

Didn’t have a sissy seat, but killer legs none the less.

LEGS QUAD FOCUS

Stacy

Marcus

SAVAGE LEGS

Had to be a fast gym day. So I comed 3 sets of each. Thank you Kyle. Time to go to work.

Great work out. Alot of these movements are new to me. Struggled with some, but pushed to the end. Thanks Carillet Family.

Great, high volume leg workout. The sumo leg press w/pause was rough! Really enjoyed this one.

Legs

Community

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