Name: Playbook - Kaytlin Neil - CONGRATS YOU MADE IT!
Uploaded: 2024-01-16T01:10:46.172Z
Duration: 5 min
Description: CONGRATS YOU MADE IT!

Next steps: take a week break then do the Get Strong Program 

OR start doing my Get Strong Daily Workouts!

These are just ideas and options, you can choose any stretches that you like!

- Put your hand over your head and grab your ear
- Gently tilt your head to the side 
- Pull your opposite shoulder down to increase the stretch
*30 sec each side

Neck Stretch

Crossbody Arm Stretch

-Put your arm over head, let your hand fall behind your head
-Lightly push on the back of your elbow with your opposite hand
-20 sec each arm

Tricep Stretch

-Put your arm against a pole or a wall bent at a 90 degree angle. 
-Twist your body until you feel a stretch, hold.
-Repeat on the opposite arm.

Chest Stretch

-Get a yoga mat or pad and put it up the wall and on the floor 
-Put your back shin flat against the wall
-Bring your front leg up into a lunge position 
-Lift your torso up as high as you can, you probably won’t be able to be upright the first couple of times you do this stretch
-Work your way to getting your shoulders to the wall
-Hold for 1 minute each leg

Couch Stretch

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

-Sit with your feet straight out in front of you
-Reach your hands over towards your toes 
-Work your way into touching your toes and pulling your upper body towards your toes and laying your chest flat on your legs

Pancake Stretch

Full Body Stretch

-Take your time slowly rolling up and down your whole back, one side at a time
-Avoid rolling directly over the spine
-For any really painful areas, hold that spot and take a couple deep breaths

Back Roll Out

-Your lats are the muscles are the large v-shaped muscles that connect your arms to your vertebral column
-Take your time slowly rolling up and down, avoid going directly over the spine
-For any really painful areas, hold that spot and take a couple deep breaths

Lat Roll Out

-Your Glutes are the name of the muscles in your bum
-Take your time slowly rolling this area
-For any really painful areas, hold that spot and take a couple deep breaths

Glute Roll Out

-Your quads are the four muscles that are on the front of your leg
-Take your time slowly rolling up and down, avoid going directly over the front of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Quad Roll Out

-Your hamstrings are on the back on your leg
-Take your time slowly rolling up and down, avoid going directly over the back of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Hamstring Roll Out

-Your adductors are the muscles on the inner part of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Adductor Roll Out

-Your IT Band is the side of your thigh, it can also be a really tight area 
-Take your time slowly rolling up and down it
-For any really painful areas, hold that spot and take a couple deep breaths

IT Band Roll Out

-Your calves are the muscles on the lower back half of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee and ankle joints
-Throw one leg over the other for added pressure
-For any really painful areas, hold that spot and take a couple deep breaths

Calf Roll Out

-Your pecs are the muscles are in your chest
-Use a lacrosse ball, tennis ball or golf ball
-Take your time slowly rolling side to side
-For any really painful areas, hold that spot and take a couple deep breaths

Pec Roll Out

Foam Roll Out

LISS = Low-Intensity Steady-State Cardio 

Pick a cardio machine and maintain a comfortable pace for 20-30 mins. 

(Stair stepper, treadmill, elliptical, rower, etc)

Cardio LISS

CONGRATS YOU MADE IT!

Tracy

Vanessa

Love it! Kicked my ass in the best way! 🙌🏼

Get Stronger Week 1 Day 1 (GYM)

Ashley

Holli

Get Stronger Week 1 Day 2 (GYM)

Legs & glutes feeling this! That couch stretch...yikes

Great workout! Definitely feeling it today but worth it

Tonya

Boom love legs. Starting to see muscles I’ve never seen before 🤩

Bailey Buzick

Get Stronger Week 1 Day 3 (GYM)

Completed yesterday's workout and then LISS. Feeling good going into my birthday weekend!

Loved it cuz it was recovery! My body thanks you!😉🥰

Get Stronger Week 1 Day 4 Active Recovery (or LISS)

Great workout! Had to modify a few things due to a sprain but kept going. Love feeling the burn!

💃 LOVE supper body!!! I can feel getting stronger! Thank you for this!!🥰

Get Stronger Week 1 Day 5 (GYM)

Brie

I think this was my favorite workout of the week!! I’m obsessed with all the legs we’re going 😍💪🏼

🥵💪🏼oooh fall too the floor. My legs are gonna be sooore but good!

Get Strong Week 1 Day 6 (GYM)

Great wind down for today, I loved stretching and rolling. Got in a 30 minute walk as well.

Get Stronger Week 1 Day 7 Active Recovery (or LISS)

Mendy Joy

Was expecting more weights for arms🤭….but it was good!😁

Get Stronger Week 2 Day 1 (GYM)

Wooooo legs!! Did sprints today instead of sled stuff and wow 😅

Today you really kicked my arse! Tough one….stupid legs! 🥵😢

Get Stronger Week 2 Day 2 (GYM)

Cassandra

Great workout today, I wasn’t feeling the circuit at the end but I DID IT 💪🏼 feels great getting over that mental barrier

If you love arms….😍 like I do you will fall in love with this program🥰😂

Get Stronger Week 2 Day 3 (GYM)

Get Stronger Week 2 Day 4 Active Recovery (or LISS)

Loved this workout, got the heart pumpin’! Legs are my favorite and this was a great all-around leg workout

Legs legs legs….if you love legs this is for you!👊🏼

Get Stronger Week 2 Day 5 (GYM)

Great workout today, that finished was ridiculous 😅😅

Get Stronger Week 2 Day 6 (GYM)

Love the foam rollouts cuz I really need that!

Much needed foam roller day. Hurts so good!

Get Stronger Week 2 Day 7 Active Recovery (or LISS)

Will the couch stretch ever get easier?? 😂😂

Oh my legs…..🥵😫 up the weights gonna feel it in the morning!

This one snuck up on me, the workout wasn’t too challenging, but I definitely felt it at the end — I went up in weights!!

Get Strong Week 3 Day 1 (GYM)

Loved today’s lift, had to substitute extra shoulder taps for the push-up because I was dying, solid workout 💪🏼

Added some weights🥵 good sweat….arms🥰🥰

Get Stronger Week 3 Day 2 (GYM)

Loved this leg day 😍 made a couple modifications but it still killed 💪🏼

Get Stronger Week 3 Day 3 (GYM)

I love semi rest day…enjoying the foam rollouts & stretching plus some form of cardio. I did it just forgot to mark it yesterday 🤪

Get Stronger Week 3 Day 4 Active Recovery (or LISS)

I love a good arm workout & this is it! 💪🏼

Obsessed with the strength training focus of this program rather than a bunch of cardio. Everything about this is exactly what I need!!

Get Stronger Week 3 Day 5 (GYM)

Legs on legs — Got a good sweat with this one!

Get Stronger Week 3 Day 6 (GYM)

Get Stronger Week 3 Day 7 Active Recovery (or LISS)

This was a big one for the chest!! Pushed my weights and felt great

Added a little bit of weight on some lifts. Great arm workout!

Get Stronger Week 4 Day 1 (GYM)

Loved this lift, putting on the weight and it feels awesome!!

Great workout yes legs…but wasn’t bad! I added weight so I was happy!

Get Strong Week 4 Day 2 (GYM)

Nice quick workout, that finisher was intense. Overall, great arm day 💪🏼

If you asked everybody who LOVED arms…I would be jumping up & down! This is the workout for ME!!

Get Stronger Week 4 Day 3 (GYM)

Get Stronger Week 4 Day 4 Active Recovery (or LISS)

Well rounded leg day, felt that one!! Pushed the weights and feeling great

Ok enjoyed that one I’m not gonna lie🙃🤪

Get Stronger Week 4 Day 5 (GYM)

Holy back workout 😅💪🏼 felt great to finish this one, it wasn’t easy

Get Stronger Week 4 Day 6 (GYM)

Get Stronger Week 4 Day 7 Active Recovery (or LISS)

Get Stronger Week 5 Day 1 (GYM)

Get Stronger Week 5 Day 2 (GYM)

Oh yes legs🤐 this one wasn’t too bad😌

Get Strong Week 5 Day 3 (GYM)

Get Stronger Week 5 Day 4 Active Recovery (or LISS)

Great shoulder workout! Very enjoyable! 🥰

Get Stronger Week 5 Day 5 (GYM)

Oooh legs….coach already knows how I feel about legs🤭

Get Stronger Week 5 Day 6 (GYM)

Get Stronger Week 5 Day 7 Active Recovery (or LISS)

Get Stronger Week 6 Day 1 (GYM)

Wow, for a girl that hates legs that was enjoyable! I think by Week 6 I am tolerating legs more so thank you!

CONGRATS YOU MADE IT!

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