Name: Playbook - Kaysi Marshall - W2/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:03.944Z
Duration: 45 min
Description: W2/D3 Lower Body 2

This workout will tone your legs in no time 🦵🦵🔥🔥

Maryna_J

Aimee

Amanda

Warm Up: 5-10 minutes

Superset 1: 5 Rounds
10x Shoulder Racked DB Squat 
20x Forward Lunges Alternating

Superset 2: 4 Rounds
10x DB Romanian Deadlift + Drop Squat
20x Frog Pumps

Superset 3: 3 Rounds
20x DB Side Lying Leg Lift (10/side)
10x Curtsy Lunge + Triple Pulse Alternating

Superset 4: 2 Rounds
50x Glute Bridge 
50x Calf Raise

- Stand with dumbbells on shoulders, feet shoulder width (or slightly further) apart
- Lower your hips back as you lower down 
- Reach parallel and come back up

Shoulder Racked Dumbbell Squat

- Step forward keeping your chest up 
- Bring your back knee down until back knee reaches floor, pause and stop
- Step back to the initial position 
- Repeat on the other leg

Forward Lunges Alternating

Superset 1

- Begin with a dumbbell in hands and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Next jump your feet wide and lower into a squat, reaching DB towards floor
- Drive into floor to jump your feet back together to start position
- Repeat combo for remainder of reps
- 1 rep = RDL + Drop Squat

Dumbbell RDL + Drop Squat

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

Superset 2

- Lay on your side, head supported by bottom arm, hips stacked
- Hold dumbbell on your hip/outside thigh
- Lift your top leg with dumbbell resistance and lower back down
- 10x each side

Dumbbell Side Lying Leg Raise

- Step one leg back behind the other leg, knee directly behind heel
- Bring your knee down until it reaches 90 degrees, pulse 3x
- Push through your front leg to bring your back leg forward to starting position 
- Alternate legs each rep

Curtsy Lunge

Superset 3

- Lay on the floor with your legs bent, place feet on dumbbell
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Start standing next to a wall for balance 
- Push through the balls of your feet, lifting your heels off floor
- Engage your calves as you go up

Calf Raise

Superset 4

W2/D3 Lower Body 2

Awesome workout, really feeling the burn!

Britt

Pick the heavy weight! Regretting having my gym in the basement after this workout 🙃

Anthea

Megen

W1/D1 Lower Body 1

So good! Quick and effective if you lift heavy! 💪

Did this for 2nd time and was able to go much heavier! 💪🏽

W1/D2 Upper Body 1

Debbie

Only the best workouts from Kaysi 💪🏼 Great mix of difficulty and loved the set split to keep you always moving and engaged!

Hayley

Lisa

W1/D3 Lower Body 2

Such a great combination of exercises. I worked until exhaustion!

Trupti

W1/D4 Upper Body 2

DRIPPING SWEAT! 😅 Great ladder workout to get your heart pumping and dynamic movements. Was intimated to start the 40x burpees but when you finish the final 10 you feel amazing and accomplished 💪🏼

That was hard but great. For the skater part, is every skater one or is right/left one

Cheryl Perraud

Jacqui Thomas

W1/D5 Full Body - Cardio + Core

Randi

W2/D1 Lower Body 1

I have worked out with some of the top fitness professionals across the US and Kaysi is among the best in the industry 😊 Workout after workout, Kaysi is extremely knowledgable and talented at programming workouts that are fun, engaging, effective AND challenging! CANT WAIT TO SEE WHERE SHE GOES!!

I didn’t know i could sweat so much during an upper body workout

W2/D2 Upper Body 1

My arms are like jello by the end of this workout

W2/D4 Upper Body 2

Perfect exercise sets to start the day! 💪🏼

Claudia Howell

Loving this program so far! I’ve done a lot of programs and so far,I like this one the best!!

W2/D5 Full Body - Cardio + Core

Melissa

W3/D1 Lower Body 1

Laurel

W3/D2 Upper Body 1

W3/D3 Lower Body 2

Another awesome workout! Never been disappointed

It was amazing! Definitely kicked my 🍑

W3/D4 Upper Body 2

Rebecca

W3/D5 - Full Body - Cardio + Core

W4/D1 Lower Body 1

I love this app! I can see a HUGE difference in my body. It works 🔥🔥🔥

W4/D2 Upper Body 1

Annie

W4/D3 Lower Body 2

This was the perfect amount of burn and sweat!! 💪🏽💪🏽

W4/D4 Upper Body 2

Loved this one! Turned the runs into sprints! 🔥

W4/D5 Full Body - Cardio + Core:

W5/D1 Lower Body 1

W5/D2 Upper Body 1

W5/D3 Lower Body 2

Another week of amazing workouts done !!! Thank you !

ANDREA Keefer

W5/D4 Upper Body 2

Rachel Menges

I love these “power hour” style workouts. Makes the hour go by quick. 😅

Kaysi

W5/D5 Full Body - Cardio + Core

Pushed myself with 25lb. weights the entire time! 🔥Never miss a Monday!! 💪🏼

W6/D1 Lower Body 1

Great workout! Easy to follow and a good burn

Oonagh

Wow, that finisher was tough!!Great workout!

W6/D2 Upper Body 1

W6/D3 Lower Body 2

I’ve always loved tabata….after this workout, I have a love/hate relationship now :) SO good

Talk about “burn out “ . 
Lots of “ WTF” today !!! 💪💪💪

W6/D4 Upper Body 2

That was great! Those 100 reps at the end were tough! 🥵

W2/D3 Lower Body 2

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