Name: Playbook - Kaysi Marshall - W4/D1 Lower Body 1
Uploaded: 2024-01-07T19:56:04.034Z
Duration: 50 min
Description: W4/D1 Lower Body 1

Lisa

Aimee

Melissa

You've made it to the second half of the 6-week challenge - CONGRATS!  In these next three weeks, you'll see some similarities in formats with added progression.  Remember to gradually increase weight as you can. 

Warm-Up: 5-10 minutes

Superset 1: 4 sets (1 min rest b/t sets)
10x DB Squat 
10x Squat Jump
20x DB Wrestlers Squat (10/leg)

Superset 2: 3 sets (1 min rest b/t sets)
10x DB Romanian Deadlift
20x Backwards Lunge 1/2 + Full Step  (10/leg)

Superset 3: 3 sets (1 min rest b/t sets)
10x DB Sumo Squat
10x Sumo Squat Jump
20x Lateral Walking Air Squat (5R/Lx2)

Superset 4: 4 sets (no rest b/t sets)
20x DB Donkey Kick (10/leg)
10x Prone Frogger

Finisher: 4 sets (no rest b/t sets)
45 second Wall Sit
45 second Bridge Hold

10x DB Squat 
10x Squat Jump
20x DB Wrestlers Squat (10/leg)

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell Squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat to full hip extension keeping your chest up and land softly

Squat Jump

- Start on your knees, step your right foot in front and tuck your back foot
- Stand up and step together, step back with the right foot and lower back down to knees
- Complete 10 reps with the right leg stepping and then switch to left for the next 10

Wrestlers Squat

Superset 1

10x DB Romanian Deadlift
20x Backwards Lunge 1/2 + Full Step  (10/leg)

- 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 slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlift

- Start standing, take a small step back with your right leg, then a longer step back. 
- The small step should be 1/2 of a regular lunge and then the full step should be a full lunge
- Step back together and repeat on the same leg for 10 reps
- Switch to your left for the next 10

Backwards Lunge (1/2 + Full Step)

Superset 2

10x DB Sumo Squat
10x Sumo Squat Jump
20x Lateral Walking Air Squat (5R/Lx2)

- Stand in a wide stance with your feet wider than your hips and your toes turned slightly out
- Hold a heavy dumbbell or two dumbbells between your legs in front of you
- Lower into a squat, reach dumbbell(s) to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Repeat the sumo squat above except jump up and land softly

Sumo Squat Jump

- Start with your feet together, step out to feet hip width apart and drop into a squat
- As you stand back up step your feet together
- Continue stepping for 5 reps in one direction, then return for 5 reps.
- Complete 5x right stepping, 5x left stepping, 5x right stepping, 5x left stepping for 20 total squats

Lateral Walking Air Squat

Superset 3

20x DB Donkey Kick (10/leg)
10x Prone Frogger

- Start in tabletop position with your hands in line with your shoulders and your knees under your hips
- Place a dumbbell behind one knee
- Raise your leg engaging your glute, kicking your heel towards the ceiling
- Avoid arching your back, brace your core
- Keep your hips square to the floor
- Option to complete without the dumbbell
- Switch legs after 10 reps

DB Donkey Kick

- Start prone on the floor
- Rest your head on your forearms, keeping a neutral spine, don't turn your neck/head
- Bend your knees and bring your heels together
- Lift your heels towards the ceiling engaging your glutes

Prone Frogger

Superset 4

- Sit against a wall with your legs and hips bent at 90 degrees, heels under your knees
- Option to add weight to increase intensity

Wall Sit

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeeze your glutes, keep your hips high
- hold hands above chest

Glute Bridge Hold

Finisher

W4/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! 💪🏽

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

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

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

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! 🥵

W4/D1 Lower Body 1

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