Name: Playbook - Kyle Carillet - Quads/hamstrings/glutes
Uploaded: 2023-08-31T21:57:22.399Z
Duration: 70 min
Description: Quads/hamstrings/glutes

Angie

Daysha

Leg extensions 20, 16, 12, 10, 20 
(After your 4th set, drop weight and complete 20 reps)

Seated hamstring curls 4X12
(2-3 sec negative with a 1 sec squeeze)

Barbell Box Squats 10, 10, 8, 8

Pit Shark Squat/Smith Machine 7x10 with
(10 rest between sets it’s going to be brutal so drop weight if needed! 

Leg Press Sumo Stance 12, 12, 10, 10 
(3-4 Second negative)

Superset: 
Heels elevated goblet squat’s 
15, 12, 10, 8
Hyperextensions 4x15 (focus on squeeze at the top of glutes/hamstrings)

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark squat/ or smith machine (10 sec rest between sets)

- 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 (3-4 sec negative)

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Superset

Quads/hamstrings/glutes

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

Legs

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

Rizzo

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

Brutal but totally worth the pain! 🔥💪🏾

Temo Andres

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.

Quads/hamstrings/glutes

Community

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