Name: Playbook - Kaytlin Neil - Lower Body + Core (GYM)
Uploaded: 2024-01-16T01:10:45.938Z
Duration: 60 min
Description: Lower Body + Core (GYM)

-Put a band 1-2 inches above your knee
-While keeping it bent, raise your knee out to the side
-Release back down

Banded Fire Hydrant

-Get into a half kneeling position 
-Hold the band at your chest with your fingers interlocked
-Press the band away from your body at shoulder level
-Control back in while keeping your balance
-10 reps each side

Band Half Kneeling Pallof Press

Band Superset

-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

-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

Superset

-Put the barbell in the crease of your elbow 
-Keep your torso upright, don’t let the weight tip you forward
-Take a wider stance so your elbows don't hit your knees while squatting 
-Keep your balance over the mid part of the foot, and your heels planted into the ground

Zercher Squat

-Grab some dumbbells 
-Put the weight in your left heel and put your right toe back for stability
-Stick your butt back and keep your back flat
-Lower the weight until you feel a nice pull in your hamstrings, then lift up
-Repeat on opposite side 
-10 reps each leg

Dumbbell Kickstand RDL

-Lay flat on the mat
-Keeping your lower back pressed into the mat, lift your legs up and alternate kicking them up and down

Flutter Kicks

-Do a normal reverse lunge and hold at the bottom
-Move your back leg in a couple inches then back out
-Bring your back leg up to standing position

Right Reverse Lunge to Close Lunge

Left Reverse Lunge to Close Lunge

- Lying on your back with legs extended up
- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a halo
- Rotate legs back the opposite direction

Ab halo

Lower Body + Core (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

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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.

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

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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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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!!

Lower Body + Core (GYM)

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