Name: Playbook - Kaysi Marshall - W6/D3 Lower Body 2
Uploaded: 2024-01-07T19:56:04.169Z
Duration: 55 min
Description: W6/D3 Lower Body 2

Lisa

Aimee

ANDREA Keefer

Set 1: 14-12-10-8-6-4
DB Drop Off/Pick-Up Squat
Plank Frogger

Tabata - Air Squat (advanced - hold for 10 sec)

Set 2: 14-12-10-8-6-4
DB Forward Lunge (foot release)
Curtsy Lunge Right
Curtsy Lunge Left

Tabata - Knee Drive (hold lunge for 10 sec, switch legs each round)

Set 3: 14-12-10-8-6-4
DB Single Leg RDL (split reps)
In + Out Squat Jump
Bear Plank Quad Extension

Tabata - Bridge 20 sec (hold the top for 10 sec)

Set 4: 14-12-10-8-6-4
DB Lateral Lunge Exchange
Plank Spider Steps/Jumps

On Set 1, 2, 3 & 4 rest as needed between rounds.

Set 1: 14-12-10-8-6-4
DB Drop Off/Pick-Up Squat
Plank Frogger

DB Drop Off/Pick-Up Squat

- Start in a high plank
- Jump both feet forward and wide outside hands
- Lower your butt, drive through heels and jump back to plank
- Maintain a brace in your core to avoid your hips from bouncing

Plank Frogger

Set 1

Complete as many air squats as you can in 20 seconds, then rest for 10 seconds and repeat for 8 rounds. Try to count your reps on the first set and continue to match or beat that rep count for each round.
Advanced option - hold the bottom of the squat for the 10 second rest period.

Tabata - Air Squats

Set 2: 14-12-10-8-6-4
DB Forward Lunge (foot release)
Curtsy Lunge Right
Curtsy Lunge Left

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until back knee is on the floor, pick up your front foot off the floor, plant back down and push back
- Step back to the initial position
- Alternate legs
- R+L=1 rep

Dumbbell Forward Lunge

- Step one leg back behind the other leg, knee behind ankle
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to stand back up
- Complete, no stepping

Curtsy Lunge Right

Curtsy Lunge Left

Set 2

Stand in a lunge stance with your right foot in front, knee drives, keeping the front leg bent and loaded
- Repeat for 20 seconds, then rest for 10 seconds and switch legs each round.  You will complete 8 total sets, 4 on each leg. Try to count your reps on the first set and continue to match or beat that rep count for each round.

Tabata - Knee Drive

Set 3: 14-12-10-8-6-4
DB Single Leg RDL (split reps)
In + Out Squat Jump
Bear Plank Quad Extension

- 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 dumbbells toward the floor
- Lift back up engaging your glutes
- Try and maintain square hips, switch legs halfway through each set

DB Single Leg RDL

- Start with feet close
- Sit back into a squat and jump up to land in a wider stance
- Land softly and sit back and jump up back into the closer stance
- Land softly each time and drop into a squat before you jump up

In + Out Squat Jump

- Start in a bear plank, hands under shoulders, knees under hips and lifted one inch off the floor
- Straighten your leg and engage your quad, pause and then lower back into bear plank

Bear Plank Quad Extension

Set 3

- Lie on your back with your legs bent and feet on floor
- Drive your hips up and down in a bridge
- Complete as many reps as you can for 20 seconds, then rest for 10 
- Advanced option to hold the top of the bridge for 10 seconds versus resting

Tabata - Glute Bridge

Set 4: 14-12-10-8-6-4
DB Lateral Lunge Exchange
Plank Spider Steps/Jumps

- Start in a wide stance, toes out and dumbbell at chest
- Lower into a lateral lunge on one side, sitting your hip back and down and trying to get your thigh parallel with floor
- Drive back to center and switch legs
- Slow and controlled reps

DB Lateral Lunge Exchange

- Start in a high plank, jump one foot outside your hand, pause and hold
- Load your heel and jump to switch legs
- Option to step versus jump to switch

Plank Spider Jumps

Set 4

W6/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! 💪🏽

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

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

W5/D3 Lower Body 2

Another week of amazing workouts done !!! Thank you !

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

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/D3 Lower Body 2

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