Name: Playbook - Kaysi Marshall - W3/D1 Lower Body 1
Uploaded: 2024-01-07T19:56:03.975Z
Duration: 45 min
Description: W3/D1 Lower Body 1

Melissa

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Squat + For Lunge Combo
30 sec BW Squat + For Lunge Combo
15 sec Squat Jump

Part 2 - 4 sets (1 min rest b/t sets)
1 min DB RDL + Front Squat
30 sec DB Single Leg RDL + Reverse Lunge Right*
15 sec Lunge Hold Right*
*switch legs each set

Part 3 - 8 sets (30 sec rest b/t sets)
10x Lateral Lunge (no step)
10x Lateral Plyo Lunge 
10x Standing Side Leg Lift
*complete all reps on one leg, then switch legs each round

Finisher - 5 sets (no rest)
10x Dynamic Squat + Calf Raise
20x Quad Stance Lateral Leg Lift (10x each leg)

- Stand with feet slightly wider than hip width apart with dumbbells in hands
- Sit your hips back and down to perform a squat
- Keep your chest up and your back long and straight
- Return to standing and step one foot forward into a lunge, your back knee should drop down towards the floor
- Push back through your front heel to return to start and repeat the squat and then lunge on the other leg

Dumbbell Squat + Forward Lunge

- Stand with feet slightly wider than hip width apart 
- Sit your hips back and down to perform a squat
- Keep your chest up and your back long and straight
- Return to standing and step one foot forward into a lunge, your back knee should drop down towards the floor
- Push back through your front heel to return to start and repeat the squat and then lunge on the other leg

Bodyweight Squat + Forward Lunge

- Stand with your feet slightly wider than hip width apart
- Sit your hips back and down as you lower
- Reach parallel and jump up
- Land softly and lower back into squat to repeat

Squat Jump

Part 1

- Start with dumbbells in your hands 
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Clean the dumbbells up to your shoulders, sit your hips back and down keeping your chest lifted
- Aim to get your butt to knee height, stand back up, lower the weights back to your hips and repeat

Dumbbell RDL + Front Squat

- Hold dumbbell in your right hand, step your left foot back as a kickstand
- Hinge from the hips and lower the dumbbell towards your shin
- Stand up, step your left foot back to lunge, driving through the right heel in front
- Switch legs each round

Dumbbell Single Leg RDL + Reverse Lunge

- Hold the bottom of a lunge with the same leg in front as previous move
- Switch legs each round

Lunge Hold

Part 2

- Start with feet in a wide stance, toes turned out 
- Sink your hip down and back, aiming to get your thigh parallel with floor
- Drive through heel and return to wide stance
- Switch legs each round

Lateral Lunge

- Start with feet in a wide stance, toes turned out 
- Sink your hip down and back, aiming to get your thigh parallel with floor
- Drive through heel and push the floor away, pressing your leg straight and lifting your foot off the floor
- Land softly and lower back into lunge to repeat
- Switch legs each round

Lateral Plyo Lunge

- Balance on one leg with a soft knee
- Use a wall if needed
- Lift opposite leg to the side, keeping your foot flexed and knee slightly bent
- Lower back with control and repeat 
- Switch legs each round

Standing Side Leg Lift

Part 3

- Stand with feet slightly wider than hip width apart
- Lower your hips back and down into a squat
- Drive up to stand and lift your heels off the floor
- Drop your heels and lower back into squat

Dynamic Squat + Calf Raise

- Start in tabletop position on the floor, hands in line with shoulders and knees under hips
- Brace your core and lift your leg laterally to hip height
- Maintain square hips and shoulders
- Complete 10 reps on one side, then switch legs for the next 10 reps

Quad Stance Lateral Leg Lift

Finisher

W3/D1 Lower Body 1

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! 💪🏽

Aimee

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

Maryna_J

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

Amanda

W2/D2 Upper Body 1

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

W2/D3 Lower Body 2

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

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! 🥵

W3/D1 Lower Body 1

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