Name: Playbook - Kyle Carillet - W3/D3 Quads, Glutes, Hamstrings
Uploaded: 2024-01-28T23:08:58.094Z
Duration: 70 min
Description: W3/D3 Quads, Glutes, Hamstrings

Krystal Gamino

James

Ryan Lindsay

Brutal. Last few sets had me sweating and ready to quit! Leg finisher was an accurate description haha.

Grae

Wobbling like a turkey but feeling alot stronger!

Angie

Split squats & lunges. Won't be able to walk up the stairs the next few days

Chelsea

Great workout. Legs and calves are on fire 🔥

Sean Ryan

Quads, glutes, hamstrings 

Warm up:
Backwards dead treadmill walk
1-2 minutes

Leg extensions 1 & 1/2 reps
10, 10, 10, 10

Smith machine squats
(narrow stance 4 seconds negative each rep)
10, 10, 8, 8
Banded Falling tower
8, 8, 8, 8

Canon ball Leg press 
(Low and narrow stance)
15, 15, 15, 15

Dumbbell Bulgarian split squats
10, 10, 10
Body weight Bulgarian split squats 
10, 10, 10

Walking lunges
20, 20, 20 
Wide toes out Pile squats 
20, 20, 20

Standing calf raises 
15, 15, 15

Reverse walking may help to improve the function of the quadriceps muscles also known as your upper thighs. Your quads are super important for straightening your knee, and tightness or weakness in your quads can lead to knee pain.

Backwards dead treadmill walk

Absolutely love these to get as much blood into the quads, starting off with a half rep then back down and hitting a full rep and repeat.

Leg extensions 1/2 & 1 rep

Starting off with those narrow stance smith machine squats (4 second negatives on every rep) then right into those resistance band falling towers.

Big blaster for the quads here, setting up for squats on the smith machine feet will be slightly more narrow than your normal squat, nice and slow on the way down (big 4 count) little pause at the bottom and a big drive up.

Smith machine narrow squats (4 count negative)

Attaching a light band about chest level on something stable, we’re going to sit back and kneel on a yoga mat while holding the band with arms crossed. Now let your body fall backwards to create a stretch in your quads. Go back as far as you feel comfortable then we will flex our quads and with the help of the band come back to starting position.

Resistance band falling tower

Quads superset

Keeping feet low and in the middle of the platform (basically touching). Bring kneels down to touch your chest with back staying flat on the pad and hips pulled down in the seat.

Canon-ball leg press

Big leg burn out here, these are at a slight faster pace, hitting our dumbbell Bulgarian split squats for 10 reps, dropping weight and into our pulses!

-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)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat pulses

Bulgarian compound set

Last superset of death there, hitting those walking lunges then into those sumo/pile kettlebell or dumbbell squats.

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

*use 2 boxes to elevate yourself off the floor if you need more range of motion in these!

Using a kettle bell or dumbbell, we will hold by our hips in front of us. Squat stance is wide and toes out! When we squat we will drive those knees out as far as possible and really engage those glutes and hamstrings to drive back up.

Pile squats wide/use box’s for deficit if needed

Leg finisher 🔥

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W3/D3 Quads, Glutes, Hamstrings

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

Michele

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W2/D3 Quads, Glutes, Hamstrings

The whole workout should be called "Death of the delts". That killed

W2/D4 Delts for Days

Such an amazing workout! Heart rate raised the whole time and feeling an INSANE arm pump!!

W2/D5 Arm Blaster and Abs

Good killer one! Surprisingly enjoyed the glute bridges

Burnout goblet squats 🔥🥵 Enough said

Legs are smoked! Hit 305lbs on the sumo squats for the last two sets of 8 and it was a freaking killer. Loved the burn out, and the great leg pump at the end of the workout.

Joab

W2/D6 Hamstrings, Quads, Glutes, calves

W2/D7 Rest Day

Coming back after a hard week of the flu and this one kicked my butt without doing all of it. But! I loved the sweating it out and getting a strong pump, feeling stronger already.

Great pump, def becoming one of my favourite days!

W3/D1 Back and Biceps

Daysha

Ohhhhhhh that tricep burner is fire 🔥 oh yea love it 😍

W3/D2 Big Chest and Triceps

Marcie

W3/D4 Delts Day

Massive pump 💪 

What's the next challenge?!

W3/D5 Arm Day 600 or 1000 rep challenge!🔥

🔥🔥🔥🔥🔥🔥🔥🔥 feeling the burn!

Great burn brother 🤙🏼

Let's keep going

These leg days are always my favourite 😍

W3/D6 Hamstrings, Glutes, Quads

Enjoy your days off and relax as well brother 🤙🏼

W3/D7 Rest Day

Back has become one of my favourite days since finding your workouts!

W4/D1 Back & Biceps

One of the better chest pumps I've had!! 🔥

Gym was packed but I managed to keep consistent. Day 2 work out done 👍

W4/D2 Chest & Triceps

W4/D3 Quads , Glutes, Hamstrings

Enjoyed this one. Missed shoulders last week and this made up for it. Crazy pump.

W4/D4 Delts for Days

Love the program! Going up in weight each week and it feels good to see the difference!!

W4/D5 Arm Blaster and Abs

W4/D6 Hamstrings, Glutes, Quads

W4/D7 REST DAY ☀️

Paul

Loving the new change up with chest and delts! Huge pump

W5/D1 Chest & Delts

Drop set at the end of the rope superset 💪🥵🔥

W5/D2 BACK

Ryan St James

W5/D3 LEGS

W5/D4 Arms & Abs

Great workout and pump brother 💪 
Let's keep pushing

Cherry on top to the week! Cmon Saturday!! 🏋️‍♀️🏋️‍♀️

These touch up days are perfect! Hits every little muscle I may have not worked out as good throughout the week!

W5/D5 Upper Touch-up

Great leg day! One of my favorites so far!

Great workout brother. Legs are spent 🤙🏼

W5/D6 Lower Glute & Ham

W5/D7 Rest Day☀️

That was a great back workout. Thanks Kyle.

John

W6/D1 Back

Phew! Currently feeling pumped and shaky💯💪

Good morning. Great workout. Enjoyed each set. Can't wait for tomorrow. Thanks Kyle.

Holy crap! That was fantastic! Great chest day 🔥🔥🔥

W6/D2 Chest & Delts

Great workout and burn 🔥 
Quads are on fire

Jello jello jello!  Honestly becoming my favourite feeling!

W6/D3 LEGS (quad focused)

That ab workout.. clearly I’ve been neglecting couldn’t only do 1x and then cramped.

Ryan

Great workout. Arms on 🔥. Need to workmom Abs more they keep cramping during the exercises. 
Thanks Kyle.

W6/D4 Arms and Abs

Great workout and burn 🔥 
Let's keep going

W6/D5 UPPER (touch-up)

W6/D6 LEGS (glute and Ham focused)

W6/D7 Rest Day ☀️ (take a look)

Great workout!  Only got to 50 reps of last exercise

Deanna

This was a great workout thanks Kyle 🔥 🤜🏻🤛🏻 💪🏻

W7/D1 Chest & Shoulders

W7/D2 Back Attack

W7/D3 LEGS (Quad focused)

After a week of being sick, my abs couldn’t handle the core without cramping crazy, but the arm pump was a great one.

W7/D4 Arms & Abs

Great workout brother! Pump is insane 🤙🏼

W7/D5 UPPER touch-up

Hip thrusters & banded squats 🥵 rounds 2-4 are a lot harder than you think they're going to be

W7/D6 LEGS (Glute and Ham focused)

W7/D7 Rest Day

Great workout brother! Back is burning 🔥

W3/D3 Quads, Glutes, Hamstrings

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