Name: Playbook - Kaytlin Neil - Legs + Core (HOME)
Uploaded: 2024-01-16T01:10:45.769Z
Duration: 45 min
Description: Legs + Core (HOME)

Kaitlin

Warm Up 

Circuit 1

Circuit 2

Front Squat *GO HEAVY*

Ab Circuit

Stretch

Roll out each area 30-60 seconds until the area feels loose.

-Your IT Band is the side of your thigh, it can also be a really tight area 
-Take your time slowly rolling up and down it
-For any really painful areas, hold that spot and take a couple deep breaths

IT Band Roll Out

-Your quads are the four muscles that are on the front of your leg
-Take your time slowly rolling up and down, avoid going directly over the front of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Quad Roll Out

-Your hamstrings are on the back on your leg
-Take your time slowly rolling up and down, avoid going directly over the back of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Hamstring Roll Out

-Your Glutes are the name of the muscles in your bum
-Take your time slowly rolling this area
-For any really painful areas, hold that spot and take a couple deep breaths

Glute Roll Out

-Your calves are the muscles on the lower back half of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee and ankle joints
-Throw one leg over the other for added pressure
-For any really painful areas, hold that spot and take a couple deep breaths

Calf Roll Out

*Optional* Leg Foam Roll

-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

*If you're at home and don't have a box, use a chair, couch or stair!
-Lift one leg up and sit back slowly onto a box, it’s more about this eccentric phase of the exercise
-Then put your foot on the floor and stand up using both feet
-Start with a taller box and work your way down lower and lower
-8 reps each leg

Assisted Single Leg Squats

-Put one foot up on an elevated surface *At-home use a chair, couch or stair! 
-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

-Lay on the ground with one knee bent, one leg straight out to the diagonal
-Put same arm as the straight leg out to the side at a lower diagonal
-Hold a weight in the opposite arm straight above your shoulder with your elbow locked out
-Come up to your elbow on the straight arm, using your bend leg heel to drive into the ground
-Then drive your hand into the ground and straighten your arm all while keeping your core tight and opposite arm locked out above your head
-Hold for a second then return back down to your elbow
-Then control back to the floor
-5 reps each side

1/4 Turkish Get Up

Circuit 1

-Hold a weight over your head while doing a sit up
-Don’t use the weight for momentum, use your abs to press the dumbbell up

Weighted Sit Up

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

-Land on the box as soft as you can
-Start with a shorter box and build up to a higher box

Box Jumps for Height

-Sit your hips back and jump forward, swing your arms with you for momentum
-Jump as far forward as you can
-Stick the landing
-These are for distance and to work on being explosive, not for speed, so take a couple seconds between jumps

Broad Jump *If you don’t have a box for box jumps do these!*

Circuit 2

*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

*If you don't have a yoga ball at home, don't let that stop you from doing these! Grab a basketball or a pillow. Get creative!

-Hold the yoga ball under your legs
-Really dig your heels into the ball
-Lift up your hips while you crunch your shoulder blades up 
-Control back down

Ball Reverse Crunch

-Hold a plank with your forearms on a yoga ball
-Push your shoulders away from your elbows so your shoulders aren’t “sinking”
-Make small circles with the ball while keeping your core extra tight
-5 circles each way

Ball Plank Circles

*Modification: bend your arms and legs and/or keep your shoulders on the ground
-Hold a hollow hold position with the ball in your hands over your head
-Lift the ball up with your shoulder blades off the ground and lift up your legs
-Grab the ball with your legs and lower back down
-1 pass equals 1 rep

Ball Pass Throughs

Ab Circuit

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

-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

Legs + Core (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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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

🍑 Glute Workout + Abs (GYM)

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.

Lower Body + Core (GYM)

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 🦵🏼🦵🏼

Legs + Cardio Quickie (GYM)

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. 💪🏼

Lower Body + Cardio Bursts (GYM)

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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