Name: Playbook - Kaytlin Neil - Get Stronger Week 1 Day 3 (GYM)
Uploaded: 2024-01-16T01:10:45.758Z
Duration: 90 min
Description: Get Stronger Week 1 Day 3 (GYM)

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

Tracy

Great workout! Definitely feeling it today but worth it

Tonya

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

Bailey Buzick

Great workout, but not my fav. I hate lunges lol

Mendy Joy

Oh where art thou arms…oh legs yes leeegs! If you love legs then you’ll enjoy this workout with the Best Coach EVER!!🥵💪🏼

-Turn backwards on a treadmill that isn’t on
-Walk backwards while pushing the tread 
-The tread should add some nice resistance to strengthen your knees 🔥

Deadmill

-Elevate your heel (you can use a dumbbell or slant board for this) 
-You can do this on flat ground and work your way to higher elevations as you get more comfortable 
-Bending your knee, tap your heel on the ground in front of you 
-Tap your heel out to the side
-Tap your heel behind your back leg to the opposite back corner
-All 3 taps is 1 rep

Heel Elevated 3 Point Touch

-Hold a dumbbell like a goblet
-Place your heels on some dumbbells or plates 
-Let your knees fall forward while keeping your body upright 
-Squat until your calf covers your hamstring

Heel Elevated Goblet Squat

Superset

-Set a box behind you, start with a taller box until you get more comfortable then lower it
-Sit your glutes back onto the box for a split second, then stand back but and switch legs
-8 reps each leg

Alternating Single Leg Box Squat

- Step up onto a box
- Lift up your opposite knee up
- Step back into a lunge
*Do 5 each leg

Box Step Up to Reverse Lunge

-5 reps each leg
-This exercise may seem a little strange to you, but it is SO good for your knees.  
-Bend your front leg, lower your body so your knee goes over your toe
-Try to get as much of the hamstring covering the calf as you can
-Keep your front heel either completely flat on the ground 
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

Weighted ATG Split Squat

-Lean up against a wall
-Keep your legs straight
-Lift your toes off the floor
-The further you walk your feet out, the harder it gets
*If your knees bend when you’re tired, place your hands on your quads to keep them straight so they target your tibialis

Tibialis Raises

-Do a stationary lunge holding two dumbbells 
-Keep your core tight

Dumbbell Suitcase Split Squat

-Turn backwards on a treadmill that isn’t on
-Walk backwards while pushing the tread as fast as you can for a two minute period
-The tread should add some nice resistance to strengthen your knees 🔥

Deadmill Sprint

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!

-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

-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

-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 3 (GYM)

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)

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)

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!

Get Stronger Week 1 Day 3 (GYM)

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