Name: Playbook - Kyle Carillet - W1/D4 Legs | Move More
Uploaded: 2024-01-28T23:08:58.030Z
Duration: 60 min
Description: W1/D4 Legs | Move More

this one was great! I can’t wait to do it again when I’m not so sore 😅

Krystal Gamino

Finally back at it after being sick!!! Great workout legs 🦵 dead!

Amanda

I really liked this one! My glutes were well isolated while also a killer on the legs. When my back is flat on a machine or the ground it puts less stress on my neck and is easier for me to focus on certain muscle groups. So I liked that about this one. 10/10

Kelsey

Didn’t know I could sweat that much doing legs! 😅 Day 4 DONE! 🙌🏻

Stacy

Matias

Superset:
Lying hamstring curls
Leg extensions

Smith machine squat

Machine hip thrusts

Dumbbell RDL

Superset:
leg press
Bulgarian split squat

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

Lying hamstring leg curls

- 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

Leg extensions

Superset

Smith machine squats

- Secure your lower waist to the machine
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL (scale to seated hamstring curl)

Each reps is a 4 second pause at the bottom of the press, take your time and embrace the stretch.

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

**use dumbbells to challenge yourself
- 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 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (scale down to lunges)

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Steady State Cardio

W1/D4 Legs | Move More

Angie

Day 1 and I’m going to feel this for awhile! Legs couldn’t handle much more so incline was down a bit but kept speed at 3!

Starting all over from day one! Love this program.  Already went up in weight for that overload 🤩

W1/D1 Lower Body | Move More

Intense pressure, workout was amazing. Couldn’t complete all but last 2 but it was amazing

Daniel

W1/D2 Push Day/Core | Move More

Ryan

Great circuit workout!! My kids did this one with me and loved it!

W1/D3 Full Body AMRAP | Move More

Send help! My arms hurt 😂 great one today!!

Who’s driving me home from the gym?! Arms are jello! Lol 💪🏼. Great workout!!

Didn’t think I would make it through. It was a struggle today.

Michelle

W1/D5 Pull Day/Core | Move More

Killer! These workouts were the exact sort of thing I needed to kickstart my 2023

W2/D1 Legs | Move More

My arms and core are on fire!! But it hurts so good 😅

Great pull day, and I loved the abs at the end.

Joab

W2/D2 Pull Day/Core | Move More

Alex Peto

Amazing full body, once again I'm dead. 🙌💀

This was absolutely brutal feel like I lost 5 pounds haha. But man you feel good after 💯💯

W1/D4 Legs | Move More

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