Name: Playbook - Kaytlin Neil - Get Stronger Week 3 Day 3 (HOME)
Uploaded: 2024-01-16T01:10:45.858Z
Duration: 90 min
Description: Get Stronger Week 3 Day 3 (HOME)

Jessica

Great workout! Loved the agility moves within :)

Samantha

My legs are on fire!!! 🔥🔥 those finishers!!! 🦿

Karen

Dead 🥵.  Legs are jello after that one!!!

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*

-Lay on your back 
-Raise your hips up into a glute bridge 
-Take small steps to walk your feet out, go as low as you can without letting your glutes touch the floor
-Walk your feet back up

Glute Bridge Walkout

-Lay on the floor with your knees bent
-Press through your heels while you raise your hips up
-Pulse 1-2” at the top

Glute Bridge Pulse

-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 sprinters lunge
-Staying low, hop up and switch legs

Plyo Sprinter Lunge

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

-Run your feet quickly while staying low and moving to your side then touch the floor
-Repeat to the opposite side

Lateral Quick Feet Floor Touch

Single Leg RDL

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

*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
*This is a drop set, so try to go up in weight as the reps go down each set!

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

-Lunge down and pulse three times at the bottom
-Jump up and switch legs

3 Pulse Jump Lunge

-Do a half squat and thrown six straight punches
-Sprawl your feet back
-Hop back into the half squat to throw 6 punches

6 Punches to Sprawl

-Do five squats
-Then drop down into a plank position and do 5 plank jacks
*Walk your feet in and out instead of hopping them in and out for a modification

5 Squats 5 Plank Jacks

-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 3 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)

chelsie 

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.

Janet

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 3 Day 3 (HOME)

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