Name: Playbook - Kyle Carillet - Simple Legs (quad focused) | Day 3
Uploaded: 2023-09-17T16:10:28.356Z
Duration: 75 min
Description: Simple Legs (quad focused) | Day 3

Sean Ryan

Michele

Loved the simple heavy lifts. DB squats killed the drum sticks.

Joab

- 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

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause Hack or barbell squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Cannon ball leg press (low & narrow)

- place one foot back on a bench, on the same side hold a dumbbell in your hand. 
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- push back up
- after 8 reps drop and hold , focusing on the glute being engaged, hold for 8 sec and then complete with the opposite leg

Dumbbell bulgarian split squat with 8 sec static hold

(Pick 4 dumbbells for this giant drops set, example I used 75, 65, 55, 45 so we are hitting our 10 reps with the heaviest dumbbell then 14 with the next in line and 16 with the next)

If needed use the step-up platforms to create a larger deficit with greater range of motion. 

10 drop 14 drop 16 drop 20

Dumbbell squat drop set of 💀

- Press up using your toes activating your calf muscles, slight pause at the top 
- Lower slowly stretching the calf muscles

Seated calf raise

Simple Legs (quad focused) | Day 3

Chelsea

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

Simple Legs (quad focused) | Day 3

Community

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