Name: Playbook - Kyle Carillet - W5/D6 Lower Glute & Ham
Uploaded: 2024-01-28T23:08:58.180Z
Duration: 75 min
Description: W5/D6 Lower Glute & Ham

Great leg day! One of my favorites so far!

Chelsea

Great workout brother. Legs are spent 🤙🏼

Sean Ryan

Angie

Building some nice legs here 👏🏻 🔥

Michele

Warm up:
Backwards dead treadmill walk

Abduction machine
15, 15, 15
Adduction machine 
15, 15, 15

Standing assisted step back lunches
(Reps per leg)
12, 12, 12

Smith machine sumo squats
(Emphasis on the squeeze in the glutes during the whole rep)
10, 10, 10, 10

Leg press (high and wide)
(4 second pause at the bottom) 
*4 seconds remember 😅
10, 10, 8, 8

Dumbbell or kettlebell RDL to Squat
10, 10, 8, 8

Lying double up 1 down hamstring curls
8, 8, 8

Single leg Reverse hyperextension 
(Can also use cables, or machine) 
12, 12, 10, 10

Reverse walking may help to improve the function of the quadriceps muscles also known as your upper thighs. Your quads are super important for straightening your knee, and tightness or weakness in your quads can lead to knee pain.

Backwards dead treadmill walk

- 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

- 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

Superset

Using a small box to elevate one foot off the floor slowly step back until knee touches the pad, then use the elevated leg to drive up. Trying as much as possible to not push off with your other leg.

Step back lunges (no push off)

Set up like a normal squat on the smith machine, now take a set wider with each foot and turn your toes outward slightly. This is going to engage those glutes and hamstrings more.

Smith machine sumo squats

Each reps is a 4 second pause at the bottom of the press, take your time and embrace the stretch.

- 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

Fun combination here, using some little steps if you need the extra range of motion. We are going to start off with an RDL first with a slight bend in the knees then once we hit the top we’re going to drop down into a squat.

Elevated kettlebell/dumbbell RDL to squat

- 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

*If your gym doesn’t have a reverse hyper machine you can substitute with any kick back variation, cable or machine. Even a single glute hip up.

- Lying face down on the ground, or bench
- Drive one single leg backwords squeezing and contracting glute at the top of the contraction and lowering slowly.

Lying single leg reverse hyperextensions

W5/D6 Lower Glute & Ham

Krystal Gamino

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W2/D3 Quads, Glutes, Hamstrings

The whole workout should be called "Death of the delts". That killed

W2/D4 Delts for Days

Such an amazing workout! Heart rate raised the whole time and feeling an INSANE arm pump!!

W2/D5 Arm Blaster and Abs

Good killer one! Surprisingly enjoyed the glute bridges

Burnout goblet squats 🔥🥵 Enough said

Legs are smoked! Hit 305lbs on the sumo squats for the last two sets of 8 and it was a freaking killer. Loved the burn out, and the great leg pump at the end of the workout.

Joab

W2/D6 Hamstrings, Quads, Glutes, calves

W2/D7 Rest Day

Coming back after a hard week of the flu and this one kicked my butt without doing all of it. But! I loved the sweating it out and getting a strong pump, feeling stronger already.

Great pump, def becoming one of my favourite days!

W3/D1 Back and Biceps

Daysha

Ohhhhhhh that tricep burner is fire 🔥 oh yea love it 😍

W3/D2 Big Chest and Triceps

James

W3/D3 Quads, Glutes, Hamstrings

Marcie

W3/D4 Delts Day

Massive pump 💪 

What's the next challenge?!

W3/D5 Arm Day 600 or 1000 rep challenge!🔥

🔥🔥🔥🔥🔥🔥🔥🔥 feeling the burn!

Great burn brother 🤙🏼

Let's keep going

These leg days are always my favourite 😍

W3/D6 Hamstrings, Glutes, Quads

Enjoy your days off and relax as well brother 🤙🏼

W3/D7 Rest Day

Back has become one of my favourite days since finding your workouts!

W4/D1 Back & Biceps

One of the better chest pumps I've had!! 🔥

Gym was packed but I managed to keep consistent. Day 2 work out done 👍

W4/D2 Chest & Triceps

W4/D3 Quads , Glutes, Hamstrings

Enjoyed this one. Missed shoulders last week and this made up for it. Crazy pump.

Grae

W4/D4 Delts for Days

Love the program! Going up in weight each week and it feels good to see the difference!!

W4/D5 Arm Blaster and Abs

W4/D6 Hamstrings, Glutes, Quads

W4/D7 REST DAY ☀️

Paul

Loving the new change up with chest and delts! Huge pump

W5/D1 Chest & Delts

Drop set at the end of the rope superset 💪🥵🔥

W5/D2 BACK

Ryan St James

W5/D3 LEGS

W5/D4 Arms & Abs

Great workout and pump brother 💪 
Let's keep pushing

Cherry on top to the week! Cmon Saturday!! 🏋️‍♀️🏋️‍♀️

These touch up days are perfect! Hits every little muscle I may have not worked out as good throughout the week!

W5/D5 Upper Touch-up

W5/D7 Rest Day☀️

That was a great back workout. Thanks Kyle.

John

W6/D1 Back

Phew! Currently feeling pumped and shaky💯💪

Good morning. Great workout. Enjoyed each set. Can't wait for tomorrow. Thanks Kyle.

Holy crap! That was fantastic! Great chest day 🔥🔥🔥

W6/D2 Chest & Delts

Great workout and burn 🔥 
Quads are on fire

Jello jello jello!  Honestly becoming my favourite feeling!

W6/D3 LEGS (quad focused)

That ab workout.. clearly I’ve been neglecting couldn’t only do 1x and then cramped.

Ryan

Great workout. Arms on 🔥. Need to workmom Abs more they keep cramping during the exercises. 
Thanks Kyle.

W6/D4 Arms and Abs

Great workout and burn 🔥 
Let's keep going

W6/D5 UPPER (touch-up)

W6/D6 LEGS (glute and Ham focused)

W6/D7 Rest Day ☀️ (take a look)

Great workout!  Only got to 50 reps of last exercise

Deanna

This was a great workout thanks Kyle 🔥 🤜🏻🤛🏻 💪🏻

W7/D1 Chest & Shoulders

W7/D2 Back Attack

W7/D3 LEGS (Quad focused)

After a week of being sick, my abs couldn’t handle the core without cramping crazy, but the arm pump was a great one.

W7/D4 Arms & Abs

Great workout brother! Pump is insane 🤙🏼

W7/D5 UPPER touch-up

Hip thrusters & banded squats 🥵 rounds 2-4 are a lot harder than you think they're going to be

W7/D6 LEGS (Glute and Ham focused)

W7/D7 Rest Day

Great workout brother! Back is burning 🔥

W5/D6 Lower Glute & Ham

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