Name: Playbook - Kaysi Marshall - W4/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:04.053Z
Duration: 50 min
Description: W4/D3 Lower Body 2

Annie

Maryna_J

20x DB Reverse Lunge + 10x Lunge Jumps

AMRAP 1 - 8 minutes
10x DB Sumo Deadlift
20x Side Lying Glute Kick

20x DB Reverse Lunge + 10x Lunge Jumps

AMRAP 2 - 8 minutes
10x DB SL RDL (5/side)
10x Lateral Step + Squat Jump Alternating

20x DB Reverse Lunge + 10x Lunge Jumps

AMRAP 3 - 8 minutes
10x DB 80/20 Sumo Squat (5/leg)
20x Lateral Donkey Kick (10/leg)

20x DB Reverse Lunge + 10x Lunge Jumps

AMRAP 4 - 8 minutes
10x DB Hamstring Curl
20x Single Leg Glute Bridge (10/leg)

20x DB Reverse Lunge + 10x Lunge Jumps

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

DB Reverse Lunge

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Lunge Jumps

10x DB Sumo Deadlift
20x Side Lying Glute Kick

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
- Option to hold two dumbbells for more load

DB Sumo Deadlift

- Start one one side on the floor, hips stacked and feet together
- Take your top arm and place it in front of your chest, bending your elbow
- Lift your top leg to hip height and flex your foot
- Bend your knee and bring towards elbow in front of your chest
- Try to touch knee to elbow
- Press through your heel back out to straighten your leg
- Do not leg your leg lower below hip height
- Switch sides after 10 reps

Side Lying Glute Kick

AMRAP 1

10x DB SL RDL (5/side)
10x Lateral Step + Squat Jump Alternating

- 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 dumbbell toward the floor
- Lift back up engaging your glutes
- If needed, use your floating foot as a kickstand behind you
- Switch legs after 5 reps

DB Single Leg RDL

- Start with your feet closer together in a half squat position
- Keeping your chest up and core braced, take a big step to the side with one foot then the other
- From the half squat position, jump up and land softly back into the half squat
- Step back the other way and repeat

Lateral Step + Squat Jump Alternating

AMRAP 2

10x DB 80/20 Sumo Squat (5/leg)
20x Lateral Donkey Kick (10/leg)

- Start with one dumbbell in your hands at your chest
- Place your feet wider than hip width and turn your toes slightly out
- Lift one heel, placing 80% of your weight in the side with your heel down, and 20% on the side with your heel up
- Focus on using mostly the side that is planted on the floor, sink your hips back and down, lowering in to a squat
- Drive through the heel planted on the floor to stand
- Switch heels after 5 reps

DB 80/20 Sumo Squat

- Start in tabletop position, hands in line with shoulders, knees under hips=
- Raise your leg to the side, bringing your knee to hip height
- Keep your hips square to the floor and keep a neutral spine
- Switch legs after 10 reps

Lateral Donkey Kick

AMRAP 3

10x DB Hamstring Curl
20x Single Leg Glute Bridge (10/leg)

- Lie on your stomach, place a dumbbell behind you on the floor 
- Hold the dumbbell between both feet and lower your chest to the floor
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower with control

Dumbbell Hamstring Curl

- Raise one leg off the ground, place your opposite foot on the floor and walk your heel close to your butt OR place your foot on a dumbbell to increase your range of motion 
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Switch sides after 10 reps

Single Leg Glute Bridge

AMRAP 4

W4/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

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

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

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/D3 Lower Body 2

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