Name: Playbook - Kaysi Marshall - W5/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:04.095Z
Duration: 50 min
Description: W5/D3 Lower Body 2

Lisa

Amanda

Warm Up: 5-10 minutes

Tri Set 1:
5 Rounds
10x DB Offset Squat (5R/5L)
10x DB Walking Lunges
20x Bodyweight Walking Lunges

Superset 2:
4 Rounds
10x RDL + Front Squat
20x Sumo Squat + Lunge Jump

Superset 3:
3 Rounds
20x Wall Sit Leg Extension
20x Wall DB Glute Bridge

Superset 4:
2 Rounds
50x Static Lunge (25R/25L)
50x Calf Raise

5 Rounds
10x DB Offset Squat (5R/5L)
10x DB Walking Lunges
20x Bodyweight Walking Lunges

- Hold one dumbbell by your side and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Switch hands after 5 reps
- Try to go heavy

DB Offset Squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and walk your feet together 
- Alternate legs

DB Walking Lunges

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Alternate legs

Walking Lunges

Triset 1

4 Rounds
10x RDL + Front Squat
20x Sumo Squat + Lunge Jump

- Begin with two dumbbells in hands and feet hip width
- Keeping your palms facing your thighs hinge forward from your hips and lower dumbbells to knees/shins/toes
- Stand straight back up pressing your hips forward
- Next clean the weights to your shoulders
- Sit your hips back and down into a squat
- Reset the dumbbells at your hips and repeat sequence

Dumbbell RDL + Front Squat

- Start with your feet wide and toes pointing out
- Lower into a sumo squat, aiming to get your thighs parallel with the floor
- Hop up and jump a 1/4 turn to the side, pivoting your foot and land in a lunge
- Hop back and drop into a squat again, then jump towards the other side
- Each side counts as one rep
- Option to pivot instead of hop

Sumo Squat + Lunge Jump

Superset 2

3 Rounds
20x Wall Sit Leg Extension
20x Wall DB Glute Bridge

- Sit against a wall with your legs and hips bent at 90 degrees
- Lift one knee and extend your leg out straight, squeezing your quad
- Keep your arms wide on the wall to brace
- Alternate legs

Wall Sit Leg Extension

- Place the dumbbell on your hips
- Place your feet on the wall
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

Wall DB Glute Bridge

Superset 3

2 Rounds
50x Static Lunge (25R/25L)
50x Calf Raise

- Begin with one foot back, holding a dumbbell with the side that is in front
- Lower down to 90 degrees and rise back up as fast as you can
- Switch legs after 25 reps

Static Lunge

- Start standing next to a wall for balance or on a step/stair with heels hanging off
- Push through the balls of your feet, lifting your heels off floor
- Engage your calves as you go up, rest as needed

Calf Raise

Superset 4

W5/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

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

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

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

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/D3 Lower Body 2

Community

More workouts from Kaysi Marshall