Name: Playbook - Kaytlin Neil - ⏱ 30 Minute Lower Body
Uploaded: 2024-01-16T01:10:45.795Z
Duration: 30 min
Description: ⏱ 30 Minute Lower Body

Great. Def sweat more than I thought I would.

Chesney knowles

-Do a squat 
-Then drop down into the bottom of a squat, come half way up, back down then all the way up

1 1/2 Squat

-Lay on the ground with one knee bent, one leg straight out to the diagonal
-Put same arm as the straight leg out to the side at a lower diagonal
-Hold a weight in the opposite arm straight above your shoulder with your elbow locked out
-Come up to your elbow on the straight arm, using your bend leg heel to drive into the ground
-Then drive your hand into the ground and straighten your arm all while keeping your core tight and opposite arm locked out above your head
-Hold for a second then return back down to your elbow
-Then control back to the floor
-5 reps each side

1/4 Turkish Get Up

- Step back and across into a curtsy lunge
- Push back up to the starting position

Alternating Curtsy Lunge

This exercise may seem a little strange to you, but it is SO good for your knees. 
-Bend your front leg, lower your body so your knee goes over your toe
-Try to get as much of the hamstring covering the calf as you can
-Keep your front heel either completely flat on the ground *it is ok for your heel to come 1-2 inches off the ground while you’re doing assisted or body weight, but try to work you way to keeping your heel flat
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

Right ATG Split Squat

Left ATG Split Squat

Circuit 1

-Grab some dumbbells 
-Put the weight in your left heel and put your right toe back for stability
-Stick your butt back and keep your back flat
-Lower the weight until you feel a nice pull in your hamstrings, then lift up
-Repeat on opposite side 
-10 reps each leg

Right Dumbbell Kickstand RDL

Left Dumbbell Kickstand RDL

-Lay on a mat with your knees bent
-Crunch your ribs in and your shoulder blades off the mat 
-Alternate touching your hands to your heels, staying in that crunches position

Heel Touch Crunches

-Sit down with your ankles under your knees
-Place a weight or dumbbells on your knees
-Raise your heels up, then lower back down
-To increase the range, add plates under the balls of your feet

Seated Calf Raise

Eccentric Hamstring Slider

Circuit 2

⏱ 30 Minute Lower Body

Great!  The pushups were a bit much for me as I’m too out of shape so I modified and just did planks!

Debbie Huff

Everything gets hit in a short time. Great for the days that you dont have the extra minutes to fit on your workout 👍

Melinda

Short on time today. This was a perfect quick workout!

Krystal

⏱ 30 Min Full Body Workout

Definitely need to build up to this fully. Great workout!

Jessica

Freaking loved this workout. I’m sweaty sweaty and my legs are burning, I love lower body!! 😍

Bailey Buzick

⏱ 30 Minute Lower Body Workout

Love this workout! Press for time! 🫢😁

Ashley

Introduced my husband to the joy that is sprawls! 🥵

Andrea

⏱ 30 Minute Upper Body

Loved this workout!! All I needed for equipment was a single dumbbell and my body! Also, the booty is on FIRE 🔥💪🏼

My husband and I for sure made the jumping into a contest...🎖

Loven the workout to get back at it👍😅

⏱ 30 Minute Full Body

I love this workout! Gets the heart rate up!

I didn’t think I would enjoy but I did!!🫢🥵

Very challenging! Had to be on my knees for some of the workouts.

⏱ 30 Minute Lower Body

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