Name: Playbook - Kaytlin Neil - Get Stronger Week 1 Day 3 (HOME)
Uploaded: 2024-01-16T01:10:45.654Z
Duration: 90 min
Description: Get Stronger Week 1 Day 3 (HOME)

Jessica

chelsie 

Great leg day! That ending cardio always gets me

Samantha

I was still sore from Monday’s lower body day. 
I worked through it and ready to take on my day!

Janet

Love the different moves and being able to really up the weights I can use!!!

Angie

-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

- 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

- 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

-Step your feet out wide, keep them facing forward
-Drop your hips down into a lunge 
*you don’t have to go as low as me in the video, go as low as you can!

Stationary Lateral Lunges

-Drop your hips down to the bottom of a squat
-Pulse three times (raise and lower your hips 2-3 inches)
-Jump up and land back into a squat

3 Pulses to Squat Jump

Lower Body Warm Up

-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

*Do this on a couch, stool or stairs if you’re at home
-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

*Do this on a couch, stool or stairs if you’re at home. Flat ground will also work!
- 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

- Start in a split stance position holding two weights 
- At the top, drop the weights then drop into a lunge, keeping your back knee 1-2 inches off the floor 
- Catch the weights at the bottom of the split squat
- Extend back up

Drop Catch Split Squats

Go as fast as you can on these! 

It’s a SPRINT 🏃🏼‍♀️💨

-Drop down into a lunge, keeping your back knee 1-2 inches off the ground
-Jump up to a standing position, then drop right down into the opposite side

Skip Lunges

-Start in a high plank position 
-Drive your knee to your opposite elbow 
-Alternate legs

Crossbody Mountain Climber

-Pop each knee up to hip level or higher
-Hold your hands out in front of your hips to ensure you’re raising them high enough each rep

High Knees

-Hold a bear crawl position
-Twist your body shooting one leg in front of the opposite leg, while picking up the hand you’re twisting toward
-Twist back to the starting position and repeat on the opposite side

Sit Outs

At-Home 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 (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 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 3 (HOME)

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