Name: Playbook - Kaytlin Neil - Get Strong Week 1 Day 6 (HOME)
Uploaded: 2024-01-16T01:10:45.755Z
Duration: 90 min
Description: Get Strong Week 1 Day 6 (HOME)

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

Jessica

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

Ali Henslee

chelsie 

Loved it! Not going to lie and say I did 10 instead of 20 reps with the burpee to have and squat/ press

Samantha

Holy crap that finisher was some cruel and unusual punishment 😂🤣😂🤣😂🤣💪💪💪💪

Angie

Janet

-Stand on the sides of the treadmill
-Turn the treadmill speed up to a speed that is a comfortable walk for you (1.5-2.5)
-Lift your body up with your hands 
-Flip backwards and put your feet on the sides of the treadmill 
-While still holding your body weight up, step one foot onto the track at a time
-Walk five minutes
-Reverse the steps to get off

Backwards Walk *if you have a treadmill

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

-Lay on your back 
-Lift your hips up and raise one leg at a time
-Alternate legs slowly and with control

Long Leg March

-Start on all fours
-Tighten your core
-Keep your leg bent and raise your heel to the ceiling
-Flex your glute at the top without arching your back
-Return back down

Donkey Kicks

Activation

-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

Dumbbell Kickstand RDL

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

*5 reps each leg

Walking Lunges With DB or KB

-Start with your feet outside of shoulder width apart
-Hold a dumbbell like a goblet
-Squat down and raise back up
-The weight will try to pull you forward so keep your chest upright

Sumo Goblet Squat

-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

Superset

-Start in a squat position with your upper body leaning forward
-Step one leg back into a reverse lunge
-Bring the leg back up to the squat and step the opposite leg back
-Stay as low as you can the whole time
-10 reps each leg, 20 total

Alternating Low Reverse Lunge

-Do a burpee where you shoot your feet back and not drop down to the mat
-Instead of the jump, do a jumping jack

Burpee Jack

-Squat to 90 degrees or below, holding dumbbells at your shoulders
-On your way up, pop the dumbbells over your head, using your legs as momentum to get the weights up
-Squat back down and control the weights back down to your shoulders

Squat Thrust

Finisher

Do one minute of each leg for the Couch Stretch, 1 minute Pancake Stretch, then 1 min each leg for Outer Glute Stretches, then finish with a second minute of Pancake Stretch.

**DO NOT SKIP THESE! Strength through range of motion is so important!

-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

-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

Couch 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

Lower Body Stretch

Get Strong Week 1 Day 6 (HOME)

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)

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.

Get Stronger Week 1 Day 5 (HOME)

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

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

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 Strong Week 1 Day 6 (HOME)

Community

More workouts from Kaytlin Neil