Name: Playbook - Kaytlin Neil - CONGRATS YOU MADE IT!
Uploaded: 2024-01-16T01:10:46.223Z
Duration: 5 min
Description: CONGRATS YOU MADE IT!

Jessica

Samantha

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 an exercise and maintain a comfortable pace for 15-20 mins. 

Pick from: 
outdoor walk
jog
jump rope
swim
bike
jog/walk up and down the stairs

*You can sub this for one of my Get Strong ZERO or Hit It Hard workouts although it isn’t LISS

If you have a treadmill, bike or other cardio machine at your home feel free to use it for this!

Home LISS Cardio

CONGRATS YOU MADE IT!

Great workout! Need to substitute some of the jumping exercises.

Oh my goodness it was WAY WAYYYY harder than I was expecting! Only 5 reps? I thought it would be too easy! Boy was I wrong!😅 it completely kicked my butt! Absolutely loved it!💪🏻👏🏻

Mikayla

Get Stronger Week 1 Day 1 (HOME)

chelsie 

Get Stronger Week 1 Day 2 (HOME)

Get Stronger Week 1 Day 3 (HOME)

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

Great workout! My chest muscles are shaking 💪🏻🙌✅

It was good, my favorite this week so far.

Janet

Get Stronger Week 1 Day 5 (HOME)

This one was tough! Made some modifications towards the end because of my knees. 🦵✔️

That finisher was killer!!! Only made it 3 rounds🔥🔥🔥

Ali Henslee

Get Strong Week 1 Day 6 (HOME)

So sore and out of breath! Glad for the recovery time ✔️

Just did some stretching today!! Definitely needed!! Excited for another week!

Angie

Needed that! Also got a walk in today 🙂

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

These workouts are great! The finisher always gets me 😂 Feeling strong 💪

Happy Monday! Shoulder day is my fav 💪🏼

Get Stronger Week 2 Day 1 (HOME)

Great workout ! That extra set got me though 😂

I have a love hate relationship with leg day 😂 but today felt great!!! I even upped my weights for most workouts 💪

Get Stronger Week 2 Day 2 (HOME)

I loved this one ☝️!!!
I enjoy back strengthening!!!

Great workout! My arms are done with that added 5th set . My daughter is also doing these with me!

Feeling really strong this week 💪💪💪

Get Stronger Week 2 Day 3 (HOME)

I did a yoga session last night for recovery ! Much needed

Love the full body stretch!!! I can feel the little changes on my flexibility! 😍

Karen

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

Great workout! Wishing my knees could handle it better. 🦵🏋🏻‍♀️

I'm actually glad it didn't have the cardio ! My body wasn't ready for a finisher 😂 a

Didn’t hate that leg day 😂🏋️‍♀️.

Get Stronger Week 2 Day 5 (HOME)

Love this upper body workout! I surprised myself with being able to use heavier weight with the tricep kickback

I wasn’t overly motivated this morning but got it done and am so happy I did!!! I am loving these workouts it’s been such a fun change!  I have been lifting for the last couple years but needed something new and these have been a great new challenge 💪🏋️‍♀️.  Thank you!!!

Get Stronger Week 2 Day 6 (HOME)

Completed yesterday! Guess I forgot to swipe 😒

Did a 10 minute stretch today and did a light core session

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

Loved the leg workout! Finisher not so sure 😃 20 reps might be excessive ha

That finisher kicked my ass, because I AM FINISHED! I kept looking to make sure I was reading the 4 rounds right. Great sweaty workout! And I ❤️ the low lunges

Mendy Joy

Get Strong Week 3 Day 1 (HOME)

One of my favs! Increased my weight today! Added in the 1min plank.

Great workout! Was able to increase my weight in some moves and feel so strong

So good! Up weights on everything 💪❤️🤘

Get Stronger Week 3 Day 2 (HOME)

Great workout! Loved the agility moves within :)

My legs are on fire!!! 🔥🔥 those finishers!!! 🦿

Get Stronger Week 3 Day 3 (HOME)

I did a 5mins run on the treadmill and stretched 10mins after our thanksgiving meal.

Completed a Mobility workout for my active recovery

Light run on treadmill today. Gearing up for 1st 5k on the year on Saturday.

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

Loved this! Had to do a couple practice reps of the reverse curls to make sure I had it right ! Great workout

Get Stronger Week 3 Day 5 (HOME)

Tough one ☝️ need to find substitutes because of my knees.

Great lower body workout! Love the ATG split lunges great for mobility

Get Stronger Week 3 Day 6 (HOME)

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

What a shoulder burn! All the pushups and liked the core worked in

I only wish there were more push-ups…….said no one ever 😂

Get Stronger Week 4 Day 1 (HOME)

Great! Those finishers get me every time and and those sprinters those are tricky felt it on the standing leg

That single leg RDL is impossible. I have to hold on to the wall to keep from toppling over.

Get Strong Week 4 Day 2 (HOME)

Great upper body! Increased weight more than I'm used too with the shoulder presses :)

Get Stronger Week 4 Day 3 (HOME)

Did some cardio today and used my message gun :)

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

Woke up a little under the weather but gave it my all. Feeling short of breath after one round of the HIIT.

Great leg day! Great mix of cardio and strength

Get Stronger Week 4 Day 5 (HOME)

Get Stronger Week 4 Day 6 (HOME)

Did a fun cardio boxing class today!
Ready for week 5!

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

Starting week 5 stronger. Tried to take the squats and lunges a bit deeper.

Get Stronger Week 5 Day 1 (HOME)

Increased some of my weight 💪🏻👍🏻✅

Get Stronger Week 5 Day 2 (HOME)

This is one of my favorite leg workouts love working the hamstrings , walking lunges, And calf work!

Get Strong Week 5 Day 3 (HOME)

Did a bodyweight balancing strength workout

20 min treadmill walk on an incline this morning.

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

Feeling strong 💪 love the 5 reps so I can go heavy and then the added 5th set is fire 🔥

Get Stronger Week 5 Day 5 (HOME)

Time is going by fast! Almost to the last week :) For the finisher modified a little for example 10 fast feet to sprawl I just fo 10 fast feet 10 sprawls goes by faster and not going up/ down as much

Get Stronger Week 5 Day 6 (HOME)

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

Feeling the pump! Love that upper body one ☺️

Get Stronger Week 6 Day 1 (HOME)

This was so tough! I could only do parts due to my knees. I made substitutions.

I had to half a$$ this one. So hard to work out when you’re alone with a puppy 😭

Workout seemed extra long tonight. I do love the drop catch split squats

Get Stronger Week 6 Day 2 (HOME)

Love upper body!!! Working on my pushups has been important since my shoulder surgery. 💪🏻

Upper body is definitely more my jam! But oh my shoulders and triceps felt the burn on that one

Pretty sure I nearly died of push-up’s at the end 🥵😂

Get Stronger Week 6 Day 3 (HOME)

Did a start strength workout with light dumbbells focusing on form stretch and mobility for my active recovery

Get Stronger Week 6 Day 4 Active Recovery (or LISS)

This one is my favorite leg workout ! Love the new variation with the plate overhead!

Get Strong Week 6 Day 5 (HOME)

Loved that last upper body workout!
Feeling the pump

Awesome last shoulder pump!!! 💪💪💪

CONGRATS YOU MADE IT!

Community

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