Name: Playbook - Kaytlin Neil - Legs + Cardio Quickie (HOME)
Uploaded: 2024-01-16T01:10:45.755Z
Duration: 90 min
Description: Legs + Cardio Quickie (HOME)

Warm It Up

Walking Lunges + ATG Lunges

Triset

Back Squat *HEAVY*
RDL *HEAVY*

Cardio Quickie

Stretch It Out

-stand with your feet shoulder width apart
-put your arms out and twist them across your body
-tap one arm on your shoulder and the other on your low back

Torso Twists

-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

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-stand with your feet shoulder width apart
-bring your knee up to hip level, circle it back, then circle it forward 
-repeat on the opposite leg

Hip Opener

Warm up

-Hold a plate over your head with your arms straight
-Keep your core tight while doing a forward lunge
*Test this out with lighter weight then build up to a working weight where you will do your 8 reps
-8 reps each leg

Overhead Walking Lunge

Choose the variation of the ATG Split Squat you want to do. 

If you’ve never done them, start with assisted. Once you get the form down and feel comfortable do the body weight, then once that’s solid add weight!

Do 5 reps each leg, 30 sec break after 1 set each leg.

This exercise may seem a little strange to you, but it is SO good for your knees. 
-Use the wall for assistance 
-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 *it is ok for your heel to come 1-2 inches off the ground while you’re doing assisted, but try to work you way to keeping your heel flat
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

Assisted ATG Split Squat

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 *it is ok for your heel to come 1-2 inches off the ground while you’re doing assisted or body weight, but try to work you way to keeping your heel flat
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

ATG Split 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

ATG Split Squats

-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

-Put one foot up on an elevated surface
-Hop the lead leg out, when your at the bottom of the exercise your leg should be at about 90 degrees (having the foot closer to the bench works more of the quads, and further away at 90 or a little past is more glutes)
-Try this a couple times without weights, once you get your balance, add weights
-10 reps each side

Bulgarian Split Squat

*Modifications: do this without a decline or without a delince on your knees 
-Put your feet on a bench or elevated surface while in a hand plank
-One arm at a time drop to your forearms
-Try to not let your hips move side to side as much as possible by keeping your core tight 
-Walk back up to your hands

Decline Military Plank

Triset

-grab some dumbbells and pop them up onto your shoulders
-Sit your butt back, keeping the weight in your heels
-Squat as far down as you’re comfortable with
-Start with a weight that’s challenging where you can still keep good form, add weight each set if you can!

Dumbbell Squat

-Keep a slight bend in your knees
-Hinge over at the hips, keeping the dumbbells next to your body as you lower
-Keep your back flat
-Go down until you feel a stretch in your hamstrings, then raise back up

Dumbbell RDL

30 on 30 seconds off

The 30 seconds on, you’re moving as fast as you can, it’s a sprint! You should need the full 30 seconds between to recover. 

Repeat for 10 minutes, alternating between the two exercises. 

Example: 
30 sec squat thrusts
30 rest
30 sec mountain climbers
30 sec rest
30 sec squat thrusts
…until 10 minutes is up

-Squat to 90 degrees or below, holding dumbbells at your shoulders
-On your way up, pop the dumbbells over your head, using your legs as momentum to get the weights up
-Squat back down and control the weights back down to your shoulders

Squat Thrust

-Keep your shoulders over your wrists
-Keep your core tight while pulling your knees in one at a time

Mountain Climbers

Home Cardio Quickie

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

-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

-Place your foot on a surface that’s about hip level
-Let your knee hang and let gravity do the stretching for you

Outer Glute Stretch

Stretch It Out

Legs + Cardio Quickie (HOME)

Cassandra

Holly!!!!! I love this one!!!! Thank you!!! 😁🤘🏽

Angelica Jackson

Quick and fun workout! Love that I was able to get a workout in while traveling 😋

Bailey Buzick

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Jessica

Enjoyed these workouts! Heart rates up and I’m sweaty 🥵

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Kalyn

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Kaitlin

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Amazing how much just 5 minutes of abs can 🔥

Andrea

Loved it! I normally wouldn't put abs with glutes but it was a such a good switch up!

Melanie

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I loved this workout except for when I completely ate it trying to jump, but other than that it was great! I swear I go to the busiest gym in my city.

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lisa

Lower Body + Abs (GYM)

Great workout today!! I decided to tweak it though and did 30 minutes on the bike for cardio, which felt wonderful. Love legs 🦵🏼🦵🏼

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I conquered my new fear of box jumps and did not fall today!! Nice quick leg workout, I loved it

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Tomi

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Loved getting back into the gym. It felt great to sweat. I love how DIFFERENT each and every workout is. 💪🏼

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I'm hoping that you meant reps instead of minutes for those calf raises... because that's what I did!

Ok still don't like legs but that wasn't bad😏

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Ashley

I love legs and this workout was PERFECT 💪🏼

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Loved this workout. All of my favorite movements and I pushed the weights, feelin’ good after that!!

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