Name: Playbook - Kaytlin Neil - Get Stronger Week 3 Day 3 (GYM)
Uploaded: 2024-01-16T01:10:45.911Z
Duration: 90 min
Description: Get Stronger Week 3 Day 3 (GYM)

Loved this leg day 😍 made a couple modifications but it still killed 💪🏼

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

-Put a band around both thighs, just a couple inches above your knees
-Do a half squat and take side steps 
-Keep constant tension on the band without letting the band pull your knees inward.
-10 reps each direction

Banded Crab Walks

-Lay on the floor with a band 1-2 inches above your knees
-bend your knees so your feet and close to your butt
-Put your weight in your heels and lift your hips up without letting the band bring your knees together

Banded 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

-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 sprinters lunge
-Staying low, hop up and switch legs
*10 each leg

Plyo Sprinter Lunge

Superset

-Start in a seated position on a lower box
-From the seated position, jump up to a higher box in front of you

Seated Box Jumps

-Put a bar across your lap (put a yoga mat under the bar for some cushion if needed)
-Put your shoulders on the bench and raise your hips up, keeping your chin tucked
-Lower your hips back down without arching your back. Think hinge instead of a bend.

Barbell Glute Bridge

Single Leg RDL

4 sets of the Zercher Squat & 3 sets of the FHL calf raise!

-Grab the bar with a “claw” hand, you don’t need all your fingers gripping the bar, the just three that will make a claw
-Lift your elbows up so they’re aligned with your shoulders *VERY IMPORTANT 
-Put you feet shoulder width apart, you can turn your toes slightly out
-Keep your back flat and drop your hips down
-Try to get as low as you can, without knee pain
-Keep your weight in your heels planted into the floor
*You DO NOT have to go as low as I am in the video but it is a great range of motion to work toward!

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

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

*Push the sled down & back = 1* 

If you don’t have a sled do 5, 30 second sprints on the treadmill!

Sled Push

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
-Hold for 1 minute each leg

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

Lower Body Stretch

Get Stronger Week 3 Day 3 (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)

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)

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 3 Day 3 (GYM)

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