Name: Playbook - Kyle Carillet - W4/D3 Quads , Glutes, Hamstrings
Uploaded: 2024-01-28T23:08:58.124Z
Duration: 70 min
Description: W4/D3 Quads , Glutes, Hamstrings

Andrew

Michele

Angie

Used to hate leg day. A BIG fan of yours 🥵🔥🦵

Chelsea

Man those lunges at the end… 🔥🔥🔥

Great workout brother! Legs are on fire 🔥

Sean Ryan

Really loved this one. I just need to find an alternative to HACK squats. If you could give a alternative for people at PF gyms.

John

Quads , Glutes, Hamstrings 

Mobility warm up:
counterbalance deep squats with rotations
1 minute
Banded joint mobilization 
30 seconds per side
Pigeon stretch
(Box about mid thigh to hip height)


Leg extensions 1 & 1/2
10, 10, 10, 10
Adductor machine 
15, 15, 15, 15

Lumberjack squats or front squats
15, 15, 15, 15

Leg press
(10 high and wide, 10 low and narrow)
20, 20, 20, 20

Hack squats or machine squats
14, 12, 10, 8

Smith Machine Elevated step back lunches 
(Reps per leg)
10, 10, 8, 8

Bike sprints or sled pushes 
(20 seconds full sprints 40 seconds rest)
4 rounds

We are hitting 3 of my go to warm up/mobility exercises here, feel free to just do 1 set or 2 if you’re feeling crazy!

One of my favorite warm up here, using a small kettlebell or dumbbell, squat down into a deep just and take some time to stretch and get comfortable. Now you’re going to shift/lean bodyweight towards one side. Leaning slightly forward and back on your ankle to get a good stretch then repeat on next leg while still in a deep squaring position.

Counterbalance squat with slight rotations

With a heavy resistance band attached low on something sturdy. Take a big step forward then turn sideways and take a lunge backward. We are going to stay in this position while preform internal and external rotation of our leg, we can play around with this a little by leaning for or sitting more upright with it!

Single leg banded join mobilization

Find a flat raised surface, between the knee and hip height.

Place the lateral side of your lower leg against the raised surface parallel to your shoulders.

Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute.

Move around in this position with control going from one side to the other with both a vertical and leaning torso positions.

Raised pigeon stretch

Warm Up- Mobility

Finishing the legs off here with a stellar compound set. We are hitting those leg 1/2 & 1 rep extensions then directly into are machine adductions.

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

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Compound set

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

First 10 reps will be wider and higher then go right into 10 reps lower and narrow stance leg presses.

Wide to narrow stance leg press

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

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

We are going to absolutely finish these legs off, seated or standing bike sprints.

I prefer to stand up slightly it allows the glutes to really get into the movement also! Let it burn! 🔥

Standing bike sprints

W4/D3 Quads , Glutes, Hamstrings

Krystal Gamino

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

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

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!

Ryan Lindsay

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

James

W3/D3 Quads, Glutes, Hamstrings

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

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

Grae

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.

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 🔥

W4/D3 Quads , Glutes, Hamstrings

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