Name: Playbook - Kyle Carillet - Lower | Day 6
Uploaded: 2024-04-14T23:46:32.316Z
Duration: 65 min
Description: Lower | Day 6

Lower 

Laying hamstring curls
14, 12, 10, 10

Staggered stance leg press
(Increase weight each set)
12, 10, 10, 8

Smith machine sumo squats
12, 12, 10, 10, drop Failure 

Dumbbell or kb toes out RDLs
12, 12, 10, 10
Laying single elevated leg hip ups
10, 10, 10, 10 (reps per leg)

Step back lunges 
10, 10, 10
 walking lunges
20, 20, 20

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- 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

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 *last set drop set

Starting off with those heavier RDL’s then jumping into those single leg glute bridges. Take your time with these and really embrace the squeeze in the hamstrings and glutes!

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 one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Glute hamstrings finisher

Starting off with our step back lunges here for both legs then dropping our weight and right into our walking lunges! 🔥

- Start with a dumbbell in either hand
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Dumbbell reverse lunges (reps per leg)

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Lunges of 🔥

Lower | Day 6

Chelsea

Marc

Push Day | Day 1

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

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Pull day | Day 2

Angie

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

Lower | Day 6

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