Name: Playbook - Kyle Carillet - W1/D5 Legs
Uploaded: 2024-01-28T23:08:58.020Z
Duration: 65 min
Description: W1/D5 Legs

Standing hamstring single leg curls
(Increasing weight each set)
14, 12, 10, 8

Leg press wider stance 3-4 second negative. 
(Only doing 7 reps here per set, go up in weight each set but remember full range of motion with a 3-4 second negative)
7, 7, 7, 7

Heels elevated goblet squats 1&1/2 reps
(Drop weight each set as reps increase)
8, 10, 12, 14

Smith machine Step back lunges 
(Reps per leg)
10, 8, 8, 6

 Machine or barbell hip thrust
(Weight increases as reps decrease)
12, 10, 8, 6

Single leg reverse hyperextensions
(You can do kickbacks, or just do regular hyperextensions here also)
12, 12, 12
Abduction 
(Increase weight each set)
15, 12, 10

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Standing single leg hamstring leg curl

Each rep is a 4 second negative on the way down, take your time and embrace the stretch.  Pause for 1 sec and then back up and repeat. 

- 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

- 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

Absolute killer right here, using a small box 4-6 inches or even 2 plates stacked up, one foot will be slightly elevated while the other lunges back to about 90 degrees. Take these nice and slow really try to feel the engagement on your quads, glutes and hamstrings. Squeezing and keeping tension through the whole rep range!

Smith machine elevated step back lunges

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

For the reverse hyperextensions, you can opt to do kick-backs or regular hyperextensions as well.  Make sure that you focus on the squeeze at the top of the movement.   With the abductors make sure you are increasing the weight as the reps go down.

- Lying face down on the ground, or bench
- Drive one single leg backwords squeezing and contracting glute at the top of the contraction and lowering slowly.

Lying single leg reverse hyperextensions

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset

W1/D5 Legs

Marc

Erik

Lucy

W1/D1 Pull day

👍🏻 Felt great mind/muscle connection in my chest! 👏🏻👏🏻

W1/D2 Push Day

W1/D3 LEG DAY

Great program 💪🏽👊🏽👍🏽🏋🏻

W1/D4 Arms/Shoulders

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Legs (quad focused)

Blake

W2/D4 Arms & Shoulders

W2/D5 Legs (ham & glute focused)

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg day (quad focused)

W3/D4 Arms & Shoulders

W3/D5 Legs (ham & glute focused)

W4/D1 Leg day (quad focused)

W4/D2 Pull Day

W4/D3 Push Day

W4/D4 Arms & Shoulders

W4/D5 Legs (ham & glute focused)

W5/D1 Push Day

W5/D2 Pull Day

I really like the split between quads hamstrings and glutes 👍🏽

W5/D3 Quads, Hamstrings and Glutes

W5/D4 Arms and Shoulders

W5/D5 Glutes and Hamstrings

W6/D1 Pull Day

W6/D2 Push Day

W6/D3 Leg Day (quad focused)

W6/D4 Big Shoulders and Arms

W6/D5 Glutes/Hamstrings

Enjoyed this program.  Great change up of muscle groups and movements 💪🏽👊🏽

W1/D5 Legs

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