Name: Playbook - Kaytlin Neil - Lower Body + Abs (HOME)
Uploaded: 2024-01-16T01:10:45.740Z
Duration: 45 min
Description: Lower Body + Abs (HOME)

Warm It Up

Lower Body + Core

Roll It Out

Stretch It Out

-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

-On all fours, keep your knee bent and raise your foot up into the air
-Bring your foot around out to the side
-Then forward and back
-Thats one rep
-Then reverse the circle
-8 reps each leg

Hip CARs (Controlled Articular Rotations)

-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

Warm up

-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! & hold a weight if you’d like!
-8 reps each leg

Stationary Lateral Lunges

-Start laying on your back, raise one leg up
-Place a dumbbell on the hip of the leg that is planted into the floor
-Raise your hip up
-Control back down
-10 reps each leg

Weighted Single Leg Glute Bridge

-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

Power Superset 💥

*Modification: drop to your knees
-Hold a side plank with your elbow directly under your shoulder 
-Hold your body away from your shoulder so it’s not “sinking in”

Right Side Plank

Left Side Plank

-Find a place where you can secure your feet into position
(You can also have a partner hold your ankles & if you’re at home you can stick your legs under a couch)
-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 like a mat or pillow under your knees

Nordic Hamstring Curl

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground

Left Elbow to Knee Crunch

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground
-Release back down

Right Elbow to Knee Crunch

-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 your back and press your lower back into the floor
-Lower your legs toward the floor
-As you lift your legs up, raise up your hips
-Control back down

Straight Leg Reverse Crunch

Core + Glue Circuit

-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

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

Lower Body 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 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

Leg Foam Roll

Lower Body + Abs (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

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

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Tomi

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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😏

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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!!

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