Name: Playbook - Kaytlin Neil - Get Strong Week 3 Day 1 (GYM)
Uploaded: 2024-01-16T01:10:45.898Z
Duration: 90 min
Description: Get Strong Week 3 Day 1 (GYM)

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!!

Bailey Buzick

-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

-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

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

Superset

- 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

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

-Put your feet on the edge of the leg press machine
-Slightly bend your knees then press up onto your toes, straightening your legs 
(think like you’re bending your knees to jump)

Athletic Calf Raise

-Load up the sled so it’s your body weight 
-Hold the straps, keep your back flat and shoulders back
-Set a timer for 5 minutes
-Start at a smooth, even pace
-Speed up as you get more comfortable pulling
-Pull for five minutes straight!

Backwards Sled Pull

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 3 Day 1 (GYM)

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 🤩

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)

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!

Get Strong Week 3 Day 1 (GYM)

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