Name: Playbook - Kaysi Marshall - W6/D1 Lower Body 1
Uploaded: 2024-01-07T19:56:04.157Z
Duration: 55 min
Description: W6/D1 Lower Body 1

Lisa

Maryna_J

Pushed myself with 25lb. weights the entire time! 🔥Never miss a Monday!! 💪🏼

Claudia Howell

Melissa

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Front Squat + Reverse Lunge Combo
30 sec Squat + Lunge Hops
1 minute Wall Sit

Part 2 - 4 sets  (1 min rest b/t sets)
1 min DB Hang + Front Squat Right*
30 sec DB Staggered RDL Right*
15 sec DB Lunge Hold Right*
*switch legs each set

Part 3 - 8 sets (30 sec rest b/t sets)
10x DB Lateral Lunge + Knee Right*
10x Forward Lunge + Clap Right*
10x Lunge Hops Right*
*Switch legs each round

Finisher - 6 sets
10x 3 Step Front Squat (narrow, reg, wide)*
20x Quad Stance Leg Circles (10x forward, 10x backward)*
*switch legs each round

Part 1 - 4 sets (1 min rest b/t sets)
1 minute DB Front Squat + Reverse Lunge Combo
30 sec Squat + Lunge Hops
1 minute Wall Sit

- Stand with feet slightly wider than hip width apart with dumbbells in hands in a front racked position
- Sit your hips back and down to perform a squat
- Keep your chest up and your back long and straight
- Return to standing and step one foot backward into a lunge, your back knee should drop down towards the floor
- Step back together and switch legs

Dumbbell Front Squat + Reverse Lunge

- Stand with feet slightly wider than hip width apart 
- Sit your hips back and down to perform a squat
- Keep your chest up and your back long and straight
- Hop and split your feet dropping into a lunge
- Hop and switch your lunge legs
- Repeat squat/lunge/lunge combo for 30 sec

Squat + Lunge Hops

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for 1 minute
- Option to add weight to advance movement

Wall Sit

Part 1

Part 2 - 4 sets
1 min DB Hang + Front Squat Right*
30 sec DB Single Leg RDL Right*
15 sec DB Lunge Hold Right*
*switch legs each set

- Start with one dumbbell in your hand hanging at your hip 
- Sit back to a squat and stand up
- Clean the weight up to your shoulder and perform a front squat
- Keep switching from hang to front
- Switch hands each round

Dumbbell Hang + Front Squat

- Hold dumbbell in your right hand, step your left foot back as a kickstand
- Hinge from the hips and lower the dumbbell towards your shin
- Stand up 
- Switch legs each round

Dumbbell Single Leg RDL

- Hold the bottom of a lunge with the same leg in front as previous move
- Switch legs each round
- Option to add a dumbbell in hand

Lunge Hold

Part 2

Part 3 - 8 sets (30 sec rest b/t sets)
10x DB Lateral Lunge + Knee Right*
10x Forward Lunge + Clap Right*
10x Lunge Hops Right*
*Switch legs each round,

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up to starting position and drive your knee forward and up
- Switch legs each round

DB Lateral Lunge + Knee

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Push back to start and drive your front knee up and clap under your thigh
- Step forward with the same leg for 10 reps
- Switch legs each round

Forward Lunge + Clap

- Stand in a lunge stance with one foot in front and other in back
- Lower into lunge and hop up
- Land softly and lower back into the lunge
- Switch legs each round

Lunge Hops

Part 3

Finisher - 6 sets
10x 3 Step Front Squat (narrow, reg, wide)*
20x Quad Stance Leg Circles (10x forward, 10x backward)*
*switch legs each round

- Stand with one dumbbell in your hands at your chest and feet together
- Step one foot out to hip width apart, lower into a squat
- Step out again into wider then hip width, lower into a squat
- Step out a third time into a wider stance, lower into a squat
- Step back together and repeat
- 1 rep + narrow, regular, wide squat
- Switch legs each round

3 Step DB Front Squat

- Start in tabletop position on the floor, hands in line with shoulders and knees under hips
- Brace your core and lift your leg and circle backwards for 10 reps
- Next lift your leg and circle forwards for 10 reps
- Switch legs each round

Quad Stance Leg Circles

Finisher

W6/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!

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! 💪🏼

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/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

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! 🥵

W6/D1 Lower Body 1

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