Name: Playbook - Kaysi Marshall - W3/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:03.989Z
Duration: 45 min
Description: W3/D3 Lower Body 2

Claudia Howell

Laurel

Melissa

Set 1: 14-12-10-8-6
SA DB Front Squat
DB RDL Corner to Corner
Plank Spider Step

Tabata: 8 rounds
20 seconds - Air Squat 
10 seconds - Rest

Set 2: 14-12-10-8-6
DB Swing
Sprinter Lunge (each leg)
Standing Glute Kick (each leg)

Tabata: 8 Rounds
20 seconds - Lunge (switch legs each round)
10 seconds - Rest

Set 3: 14-12-10-8-6
DB Sumo Squat
In + Out Squat Jump
Bear Plank Quad Extension

Tabata: 8 Rounds
20 seconds - Bridge 
10 seconds - Bridge Hold

On Set 1, 2 & 3 rest as needed between rounds.

- Stand with feet hip width apart and hold dumbbell in a front racked position by one shoulder
- Sit your hips back and down to squat
- Brace your core and keep your chest up
- Drive into your heels to stand
- Switch arms halfway through each set

Single Arm Dumbbell Front Squat

- Start standing with dumbbells in hands and feet hip width apart
- Hinge forward from hips, driving your butt back, corner the weights on one leg
- Keep your spine long and straight and do not round your shoulders
- Stop at knee/shin/shoe depending on your level, comfort
- You should feel a stretch in your hamstrings and glutes
- Rise back to standing and switch sides

Dumbbell Romanian Deadlift (side to side)

- Start in a high plank with hands on dumbbells (optional)
- Step your foot outside your hand and place your whole foot on the floor
- Hold for a pause and enjoy the stretch
- Load your glute to step back and switch legs

Plank Spider Step

Set 1

Complete as many air squats as you can in 20 seconds, then rest for 10 seconds and repeat for 8 rounds. Try to count your reps on the first set and continue to match or beat that rep count for each round.

Tabata - Air Squats

- Start with one dumbbell in your hands and feet wider than shoulder width apart
- Keeping your knees slightly bent and your back long and straight, hinge forward from your hips and swing the dumbbell between your legs
- Use momentum to swing back up to shoulder height

Dumbbell Swing

- Step one leg back into a deep lunge, touch hand to floor
-Step forward and drive your knee up as you jump
- Land and return back into your deep lunge
- Complete the reps on each leg

Sprinter Lunge

- Stand on one leg and use the wall for balance, hinge slightly forward and have a soft knee bend in your standing leg
- Bend your knee and press your heel up and back, engaging your glute
- Complete the reps on each leg

Standing Glute Kick

Set 2

Stand in a lunge stance with your right foot in front, perform lunges for 20 seconds, then rest for 10 seconds and switch legs each round.  You will complete 8 total sets, 4 on each leg. Try to count your reps on the first set and continue to match or beat that rep count for each round.

Tabata - Lunge

- Start with one dumbbell in both hands and feet wider than shoulder width apart with toes turned out
- Keep your chest up as you sit your hips back and down into a squat
- Aim to get your thighs parallel with the floor
- Drive the floor away as you stand back up

Dumbbell Sumo Squat

- Start with feet close
- Sit back into a squat and jump up to land in a wider stance
- Land softly and sit back and jump up back into the closer stance
- Land softly each time and drop into a squat before you jump up

In + Out Squat Jump

- Start in a bear plank, hands under shoulders, knees under hips and lifted one inch off the floor
- Straighten your leg and engage your quad, pause and then lower back into bear plank

Bear Plank Quad Extension

Set 3

- Lie on your back with your legs bent and feet on floor
- Drive your hips up and down in a bridge
- Complete as many reps as you can for 20 seconds, then rest for 10 
- Advanced option to hold the top of the bridge for 10 seconds versus resting

Tabata - Glute Bridge

W3/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! 💪🏽

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! 💪🏼

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

W3/D1 Lower Body 1

W3/D2 Upper Body 1

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/D3 Lower Body 2

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