Name: Playbook - Kaytlin Neil - Get Stronger Week 1 Day 1 (HOME)
Uploaded: 2024-01-16T01:10:45.616Z
Duration: 90 min
Description: Get Stronger Week 1 Day 1 (HOME)

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

Jessica

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

KATIE

Kicked my butt, but made me want to push through it!

chelsie 

I just want to make sure I’m doing it right. Example: 4 sets only 5 reps each set and rest between each set/ superset.
Then repeat?

Loved the first workout in get stronger 💪 I enjoyed  using heavier weights when possible

Samantha

Brutal!! I looked at it and thought it wont be too bad but it was!! I hit a new PR on glute bridge, bulgarian split squats, and zercher squats! Those quick feet and sprawls were killerrr!!

Melanie

Janet

Killer leg day to start out the program!!!!! Going to feel that tomorrow!!!

Angie

-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 own a treadmill*

-10 forward 10 backward
-Put a band 1-2 inches above your knees OR 1-2 inches above your ankles 
-Squat down and walk each foot out on a forward diagonal
-Repeat the same backward

Banded Monster Walk

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
*If you don’t have a bosu, do it on the ground!
-10 reps each leg

Single leg glute bridge

-Attach a band to a pole, table or sturdy chair 
-Lay on the floor with your knees up and press your lower back into the floor, keeping your core tight
-Pull the band so your hands are over your shoulders 
-Drop one leg at a time
-Each leg drop = 1 rep

Banded Dead Bug

Activation

*sticking your feet under a couch can work for this!

-Find a place where you can secure your feet into position
(You can also have a partner hold your ankles)
-Keep your body straight, and fall forward
-Try your hardest to control a the way down
-Push up at the bottom to get back up, while still keeping hamstrings under tension
-May want to put padding under knees

Nordic Hamstring Curl

-Start in a runners lunge
-Do an explosive step forward 
-Then step back into the runners lunge

Sprinter Step

Superset

-Place a dumbbell on your hips
*Add a yoga mat under the dumbbell if it’s uncomfortable 
-Raise your hips up while pressing your heels into the floor
-Control back down

Weighted Glute Bridge

-Sit your hips back and jump forward, swing your arms with you for momentum
-Jump as far forward as you can
-Stick the landing
-These are for distance and to work on being explosive, not for speed, so take a couple seconds between jumps

Broad Jump

-Put one foot up on an elevated surface 
*On a couch or chair if you’re at-home
-Hop the lead leg out, when your at the bottom of the exercise your leg should be at about 90 degrees (having the foot closer to the bench works more of the quads, and further away at 90 or a little past is more glutes)
-Try this a couple times without weights, once you get your balance, add weights
-5 reps each side

Bulgarian Split Squat

4 sets of the Front Squats & 3 sets of the FHL calf raises!

*Try getting into the position with lighter dumbbells and if it’s too awkward/uncomfortable for you, hold a single dumbbell like a goblet
-Pop the dumbbells up to your shoulders, keeping your elbows high and aligned with your shoulders
-Squat down, making sure your heels stay on the floor
-Stand back up

Dumbbell Front Squat

-Put your hands against a wall
-Walk your feet out to the furthest point you can keep your heels flat on the ground, you should feel a stretch in your calf
-Raise your heels up and back down

FHL Calf Raise

-Start in a lunge position with your hands down
-Swing your arms up for momentum and to get extra height while you jump up, switching your legs at the top
-Land into the opposite side lunge
-10 reps each leg

Jump Lunges

-Do 10 quick feet, staying in a low-athletic position
-Drop down into a quick sprawl and hop back up into your quick feet

10 Quick Feet to Sprawl

-Do five squats
-Then drop down onto the mat and do 5 straight leg raises
*Bend your knees to make it easier

5 Squats 5 Leg Raises

-Drive one knee up to hip level or higher while doing a little skip hop on the opposite leg
-Alternate legs

A-Step

Quick HIIT

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

-Put your hands on the ground 
*If you can’t reach the ground, put them on a stair or elevated surface
-Press one heel into the floor at a time 
-20 each leg

Elephant Walk

Lower Body Stretch

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)

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!

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 1 Day 1 (HOME)

Community

More workouts from Kaytlin Neil