Name: Playbook - Kyle Carillet - LOWER | Day 6
Uploaded: 2024-04-01T00:51:11.022Z
Duration: 70 min
Description: LOWER | Day 6

Lower 

Abduction machine
15, 15, 10, 10
Seated hamstring curls
12, 12, 10, 10
Barbell sumo box squats
10,10, 8, 8
Barbell or DB RDLs
12, 12, 10, 10
Rounded back hypertension 
10, 10, 10, 10
Walking weighted lunges
20, 20, 16, 16

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

After the barbell is on your back take a set out with each foot and point your toes out. This is going to engage the glutes and hamstrings. Sitting back into a box that’s about parallel. Sitting back into a box till tension comes off you knees then dive up off through your heels using your glutes and hamstrings to push through.

Sumo barbell squats or box squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

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

Hyperextensions with rounded back

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Weighted Walking lunges

LOWER | Day 6

Chelsea

Marc

Push Day | Day 1

Angie

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Chest & Back | Day 5

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

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

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

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

LOWER | Day 6

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