Name: Playbook - Kyle Carillet - Thick Glutes & Hams | Day 6
Uploaded: 2023-11-13T01:02:36.680Z
Duration: 70 min
Description: Thick Glutes & Hams | Day 6

Love these leg days!  Tried others and your programming is 💯

Angie

RDL’s dumbbell or barbell 
6x10
Rounded back hyperextensions
6x10

Barbell or smith sumo squats
(Weight increases each set) 
10, 10, 10, F

Leg press staggered stance 
(Reps per leg, FULL RANGE OF MOTION)
12, 12, 12, 12

Bulgarian split squats 
10, 10, 10, 10, 10

Lumberjack squats or front squats
20, 20, 20

Starting off with our heavy RDLs then jumping right into those rounded back hypers

Just like a standard RDL here legs straight with a slight bend in the knee but we are taking a sumo stand here with a wider range and toes pointed out.

Dumbbell or kettlebell Sumo RDL

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

Hyperextensions with rounded back

Big superset

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

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (reps per leg)

This is one of my favorite exercises to really target the quads as well as the glutes! 

Hardest part is the set up, if your gym has a t-bar setup holder that’s perfect if not most likes there is a corner of the gym where people put the end of a barbell to preform T-bar rows. This is the setup we’re going to use, if you’re alone it works best to set the bar up on a bench to help hold the weight. 

We are going to grip the end of the bar with palms touching at the bottom and finger interlocked at the top, press the bar up and it’s going to sit with our arm on our chest. Standing at a slight angle we are going to squat back and down.

Lumberjack squats or front squats

Thick Glutes & Hams | Day 6

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

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

Thick Glutes & Hams | Day 6

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