Name: Playbook - Kyle Carillet - LowerBody | Day 3 week 1-4
Uploaded: 2024-01-28T23:08:58.018Z
Duration: 70 min
Description: LowerBody | Day 3 week 1-4

Krystal Gamino

Angie

Adductor Machine

Leg Extensions

Hack Squats

Bulgarian Split Squats

Walking Lunges

Hyperextensions

- 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 or cable

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- complete 10-12 full reps 
End with partial reps to complete the set

Leg extensions

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats/smith/hack/barbell  (narrow stance)

-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)

- 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

Walking lunges with dumbbells

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

Hyperextensions with rounded back

LowerBody | Day 3 week 1-4

Chest/Glutes | Day 1 week 1-4

Back/Core | Day 2 week 1-4

Shoulders/Arms | Day 4 week 1-4

Good one but very much dislike the core section 😂

LowerBody | Day 3 week 1-4

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