Name: Playbook - Kaytlin Neil - Get Stronger Week 3 Day 6 (HOME)
Uploaded: 2024-01-16T01:10:45.875Z
Duration: 90 min
Description: Get Stronger Week 3 Day 6 (HOME)

Tough one ☝️ need to find substitutes because of my knees.

Jessica

Great lower body workout! Love the ATG split lunges great for mobility

Samantha

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

-You can do this on plates, a slant board or on an elevated surface with a dumbbell under your heel
-Elevate your heel and bend your leg, tap your opposite heel on the ground
-Straighten your leg

Reverse Step Up

-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

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

Weighted Box Step Up to Reverse Lunge

-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

-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 3 Day 6 (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 2 Day 3 (HOME)

I did a yoga session last night for recovery ! Much needed

Love the full body stretch!!! I can feel the little changes on my flexibility! 😍

Karen

Get Stronger Week 2 Day 4 Active Recovery (or LISS)

Great workout! Wishing my knees could handle it better. 🦵🏋🏻‍♀️

I'm actually glad it didn't have the cardio ! My body wasn't ready for a finisher 😂 a

Didn’t hate that leg day 😂🏋️‍♀️.

Get Stronger Week 2 Day 5 (HOME)

Love this upper body workout! I surprised myself with being able to use heavier weight with the tricep kickback

I wasn’t overly motivated this morning but got it done and am so happy I did!!! I am loving these workouts it’s been such a fun change!  I have been lifting for the last couple years but needed something new and these have been a great new challenge 💪🏋️‍♀️.  Thank you!!!

Get Stronger Week 2 Day 6 (HOME)

Completed yesterday! Guess I forgot to swipe 😒

Did a 10 minute stretch today and did a light core session

Get Stronger Week 2 Day 7 Active Recovery (or LISS)

Loved the leg workout! Finisher not so sure 😃 20 reps might be excessive ha

That finisher kicked my ass, because I AM FINISHED! I kept looking to make sure I was reading the 4 rounds right. Great sweaty workout! And I ❤️ the low lunges

Mendy Joy

Get Strong Week 3 Day 1 (HOME)

One of my favs! Increased my weight today! Added in the 1min plank.

Great workout! Was able to increase my weight in some moves and feel so strong

So good! Up weights on everything 💪❤️🤘

Get Stronger Week 3 Day 2 (HOME)

Great workout! Loved the agility moves within :)

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

Get Stronger Week 3 Day 3 (HOME)

I did a 5mins run on the treadmill and stretched 10mins after our thanksgiving meal.

Completed a Mobility workout for my active recovery

Light run on treadmill today. Gearing up for 1st 5k on the year on Saturday.

Get Stronger Week 3 Day 4 Active Recovery (or LISS)

Loved this! Had to do a couple practice reps of the reverse curls to make sure I had it right ! Great workout

Get Stronger Week 3 Day 5 (HOME)

Get Stronger Week 3 Day 7 Active Recovery (or LISS)

What a shoulder burn! All the pushups and liked the core worked in

I only wish there were more push-ups…….said no one ever 😂

Get Stronger Week 4 Day 1 (HOME)

Great! Those finishers get me every time and and those sprinters those are tricky felt it on the standing leg

That single leg RDL is impossible. I have to hold on to the wall to keep from toppling over.

Get Strong Week 4 Day 2 (HOME)

Great upper body! Increased weight more than I'm used too with the shoulder presses :)

Get Stronger Week 4 Day 3 (HOME)

Did some cardio today and used my message gun :)

Get Stronger Week 4 Day 4 Active Recovery (or LISS)

Woke up a little under the weather but gave it my all. Feeling short of breath after one round of the HIIT.

Great leg day! Great mix of cardio and strength

Get Stronger Week 4 Day 5 (HOME)

Get Stronger Week 4 Day 6 (HOME)

Did a fun cardio boxing class today!
Ready for week 5!

Get Stronger Week 4 Day 7 Active Recovery (or LISS)

Starting week 5 stronger. Tried to take the squats and lunges a bit deeper.

Get Stronger Week 5 Day 1 (HOME)

Increased some of my weight 💪🏻👍🏻✅

Get Stronger Week 5 Day 2 (HOME)

This is one of my favorite leg workouts love working the hamstrings , walking lunges, And calf work!

Get Strong Week 5 Day 3 (HOME)

Did a bodyweight balancing strength workout

20 min treadmill walk on an incline this morning.

Get Stronger Week 5 Day 4 Active Recovery (or LISS)

Feeling strong 💪 love the 5 reps so I can go heavy and then the added 5th set is fire 🔥

Get Stronger Week 5 Day 5 (HOME)

Time is going by fast! Almost to the last week :) For the finisher modified a little for example 10 fast feet to sprawl I just fo 10 fast feet 10 sprawls goes by faster and not going up/ down as much

Get Stronger Week 5 Day 6 (HOME)

Get Stronger Week 5 Day 7 Active Recovery (or LISS)

Feeling the pump! Love that upper body one ☺️

Get Stronger Week 6 Day 1 (HOME)

This was so tough! I could only do parts due to my knees. I made substitutions.

I had to half a$$ this one. So hard to work out when you’re alone with a puppy 😭

Workout seemed extra long tonight. I do love the drop catch split squats

Get Stronger Week 6 Day 2 (HOME)

Love upper body!!! Working on my pushups has been important since my shoulder surgery. 💪🏻

Upper body is definitely more my jam! But oh my shoulders and triceps felt the burn on that one

Pretty sure I nearly died of push-up’s at the end 🥵😂

Get Stronger Week 6 Day 3 (HOME)

Did a start strength workout with light dumbbells focusing on form stretch and mobility for my active recovery

Get Stronger Week 6 Day 4 Active Recovery (or LISS)

This one is my favorite leg workout ! Love the new variation with the plate overhead!

Get Stronger Week 3 Day 6 (HOME)

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