Name: Playbook - Kyle Carillet - Quads, Hamstrings and Glutes | Day 3
Uploaded: 2023-09-17T16:10:27.588Z
Duration: 70 min
Description: Quads, Hamstrings and Glutes | Day 3

Sean Ryan

This one is going to hurt oh so good tomorrow 💥💥💥

Deanna

Chelsea

Michele

Legs

Adductions 
15, 15, 15
Leg extensions 
15, 15, 15

Hack squat 1&1/2 reps
10, 10, 10, 10

Hack RDLs or dumbbell RDLs
12, 12, 10, 10

Staggered stance leg press
(Reps per leg)
12, 12, 12, 12

Step back lunges
(Reps per leg)
10, 10, 10
Waking lunges 
20, 20, 20

Kick backs 
(Reps per leg)
20, 20, 20
Seated calf raises
15, 15, 15

Starting with those laying back extensions then right into those machine adductions.

- Sit on the machine with the pad at the bottom of your shin 
-seat will be back as far as possible, while leaning back, those is going to allow a different squeeze in out quads higher up
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Laying back 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

Extension/adductor superset

Using the hack machine if available or barbell/smith machine complete a normal rep then come back up only half way to do a partial reps then back down and repeat.

Hack or barbell 1&1/2 rep squats

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL or Barbell RDL

- 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

Starting off with our step back lunges here for both legs then dropping our weight and right into our walking lunges! 🔥

- Start with a dumbbell in either hand
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Dumbbell reverse lunges (reps per leg)

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Lunges of 🔥

Finishing things off with some glute kick backs machine or cable then jumping into some calf raises!

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable/machine glute kickback

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

Standing calf raise

Glute/Calf superset

Quads, Hamstrings and Glutes | Day 3

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

Quads, Hamstrings and Glutes | Day 3

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