Name: Playbook - Kyle Carillet - W3/D4 Leg Day/Core | Move More
Uploaded: 2024-01-28T23:08:58.077Z
Duration: 45 min
Description: W3/D4 Leg Day/Core | Move More

Good & brutal variety! I’m not sure how to feel after this 😂

Krystal Gamino

Amanda

Great way to start the weekend, with dead legs.

Joab

Stacy

I really liked this workout.   My legs are burning.

Michelle

Never felt my legs in so much pain 😂😂

Matias

Angie

Walking lunges

Smith machine squats 

Smith Machine single leg RDL

Sumo stance leg press

Superset:
Side lunges 
Goblet squat pulses 

Adduction

Leg extensions

Ab circuit
V-ups
Hollow Hold
Pulse up crunches
bicycle crunches

Steady State Cardio

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

Body weight walking lunges

- On a smith machine set feet shoulder width apart with shoulders under the bar and resting across your traps.
- squat down keeping your back as straight as possible
- squat down just far enough for legs to hit 90'
- Push right back up to starting position

Smith machine squats (increase weight w/lower reps)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the bar toward the floor
- Lift back up engaging your glutes

Smith Machine single leg RDL (8 per leg)

- 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

Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you.

Return to center and switch sides.

Side to side lunges (10 reps per leg)

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Goblet Squat pulses

Superset:

- 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

- 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

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Keeping constant tension on your core, preform a crunch with a slight raise at the end

Pulse up crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

AB Circuit:

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

W3/D4 Leg Day/Core | Move More

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

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

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

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

W1/D4 Legs | 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.

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.

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 💯💯

Ricky

W2/D3 Full-body EMOM | Move More

Doing this for the second time and around the worlds are still awful 😂

Good but definitely feeling the burn!! Around the worlds are NO joke 😅

W2/D4 Push Day | Move More

Brutal combination! Lol. Definitely worth it though

Kristine

W2/D5 Legs/Core | Move More

That one was soooo hard! Def saving to favorites!

W3/D1 Leg Circuit | Move More

W3/D2 Push Day/Core | Move More

Just when I thought I was getting the hang of these workouts, Kyle throws this one in 😅 humbled myself VERY quickly 😂

I’m pretty sure I’m dead.. But somehow I feel amazing 🤣🙌🏻

W3/D3 Full-body | Move More

W3/D5 Pull Day | Move More

awesome workout! Finished way earlier today but forgot to mark my cardio as done 🤦‍♀️

Karis

W4/D1 Push Day/Core | Move More

Awesome workout! Love that sweat dripping down on leg day! ❤️RDL’s!

W4/D2 Legs | Move More

Great killer one! My son did this with me and it got a little competitive 😂 my arms!!

Day 28! Citing day and a great full body hitt.

W4/D3 Full Body AMRAP | Move More

Great arm killer! Surprised by how much I enjoyed the arm pullovers

Seth

W4/D4 Pull Day/Core | Move More

This was a KILLER! legs are shaking but it feels so good to have completed this whole program 😁

I might not be able to walk tomorrow! Lol

W3/D4 Leg Day/Core | Move More

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