Name: Playbook - Kyle Carillet - Quads, Hamstrings and Glutes | Day 3
Uploaded: 2023-09-17T16:10:28.597Z
Duration: 70 min
Description: Quads, Hamstrings and Glutes | Day 3

Killer workout brother. Legs are on fire 🔥

Sean Ryan

Chelsea

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

- 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

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension
-back down for a partial or 1/2 rep and back to full extension.

Dumbbell heels elevated goblet squat 1& 1/2 reps

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

Community

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