Name: Playbook - Kaysi Marshall - W5/D1 Lower Body 1
Uploaded: 2024-01-07T19:56:04.077Z
Duration: 50 min
Description: W5/D1 Lower Body 1

Lisa

Trupti

Claudia Howell

Melissa

Amanda

Warm Up: 5-10 minutes

Giant Set 1 - 4 sets
12x Goblet Squat
12x Goblet Squat Jack
12x/side DB Lateral Lunge + Curtsy Lunge 
12x/side Sprinter Lunge 

Giant Set 2 - 4 sets
12x/side Seesaw Lunge
12x DB Romanian Dead Lift (1/3)
12x/side Single Leg Glute Bridge 
12x/side Single Leg Bridge Swing

Finisher Circuit - 45 seconds work / 15 seconds rest x 4 sets
Lateral Bear Crawl
Lateral Squat Walk + Jump Squat
Hamstring Walk Out (switch lead leg each set)

12x DB Goblet Squat
12x DB Goblet Squat Jack
12x/side DB Lateral Lunge + Curtsy Lunge 
12x/side Sprinter Lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

- Hold the dumbbell at chest height with your feet together
- Jump your feet out and lower your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up and jump together

DB Goblet Squat Jack

- Place your feet hip-width apart, hold dumbbells 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg straight
- Return to the starting position by extending your hip and knee and pushing the floor away
- Once they are straight, bring your foot back in to a standing tall position
- Next, step the same leg back on an angle and drop your knee behind your standing heel (similar to a curtsy)
- Step back to standing and repeat the combo
- 12x each leg

DB Lateral Lunge + Curtsy Lunge

- Move one foot forward and one foot back, keeping your back leg long and straight, touch hand to the floor
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest and hop off the floor
- 12x each leg

Sprinter Lunge

Giant Set 1

12x/side Seesaw Lunge
12x DB Romanian Dead Lift (1/3)
12x/side Single Leg Glute Bridge 
12x/side Single Leg Bridge Swing

- Begin with feet together
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
- Option to add dumbbells 
- 12x each leg

See Saw Lunge

- Begin with dumbbells in each hand and feet hip width
- Hinging at the hip, drive hips back and lower dumbbells down until mid shins or towards shoe laces for one count
- Keep a slight bend in your knees
- Lift back up to standing and press hips forward for three counts

Dumbbell RDL (1/3)

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Option to elevate foot on the floor using a dumbbell 
- 12x each side

DB Single Leg Glute Bridge

- Holding in the single leg bridge position
- Swing the floating leg down and up, maintaining square hips
- Option to elevate foot on the floor using a dumbbell 
- 12x each side

Single Leg Bridge Swing

Giant Set 2

45 seconds work / 15 seconds rest x 4 sets
Lateral Bear Crawl
Lateral Squat Walk + Jump Squat
Hamstring Walk Out (switch lead leg each set)

- Keep your core engaged and your back in a neutral position 
- Hands under shoulders and knees under hips
- Your knees should be one inch off the floor
- Move side ways for 4 crawls each way for 45 seconds

Lateral Bear Crawl

- Start in a half squat position, take two steps to the right
- Jump up and and land back in a half squat
- Take two steps back to the left and jump up
- Repeat sequence for 45 seconds

Lateral Squat Walk + Jump Squat

- Start with upper back on floor and glutes off the floor
- Walk your feet out into a straight leg position and walk back in
- Switch your lead leg each round

Hamstring Walk Out

Circuit

W5/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

W1/D3 Lower Body 2

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

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

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

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/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! 🥵

W5/D1 Lower Body 1

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