Name: Playbook - Kaytlin Neil - Legs @ the gym 💪🏻
Uploaded: 2024-01-16T01:10:45.990Z
Duration: 60 min
Description: Legs @ the gym 💪🏻

-Load up the sled with half your body weight in plates
-Hold the straps, keep your back flat and shoulders back
-Set a timer for 5 minutes
-Start at a smooth, even pace
-Speed up as you get more comfortable pulling
-Pull for five minutes straight!

Backwards Sled Pull

-8 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

*Putting a dumbbell or plate under your heel will work too!
-Put your back foot on a box or bar (like videoed)
-Elevate your front heel
-Lean slightly forward
-Lunge up and down

Heel Elevated Bulgarian Split Squat

-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

-Put one foot on a box, step or bench 
-Lower your hanging foot down until you tap the floor with your heel 
-Raise back up 
-Start with a lower box and work your way up to a taller box

Eccentric Step Down

Superset

- 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 slow and controlled on the way down, (4 count) then bring your back up, and repeat.

Eccentric Hamstring Slider

Legs @ the gym 💪🏻

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

Lower Body + Sled (GYM)

Jessica

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

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Kalyn

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Kaitlin

Legs + Core (HOME)

Leg Workout + Sprint (HOME)

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

Legs + Core (GYM)

Tomi

Leg Workout + Sprint (GYM)

Lower Body + Burnout Finisher 🏃🏼‍♀️ (HOME)

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😏

Lower Body + Cardio Bursts (HOME)

Lower Body + Cardio Circuit (HOME)

Lower Body + Glute Focused (GYM)

Lower Body + Glute Focused (HOME)

Ashley

I love legs and this workout was PERFECT 💪🏼

Glute + Hamstrings 🍑

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

Legs @ the gym 💪🏻

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