Name: Playbook - Kaytlin Neil - Lower Body + Core (HOME)
Uploaded: 2024-01-16T01:10:45.724Z
Duration: 45 min
Description: Lower Body + Core (HOME)

Kalyn

-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

-Start in a kneeling position
-Sit back onto your feet, relax at the bottom for a second
-Raise back up

Heel Sits

-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

-Elevate your heel (you can use a dumbbell or slant board for this) 
-You can do this on flat ground and work your way to higher elevations as you get more comfortable 
-Bending your knee, tap your heel on the ground in front of you 
-Tap your heel out to the side
-Tap your heel behind your back leg to the opposite back corner
-All 3 taps is 1 rep

Heel Elevated 3 Point Touch

Right Single Leg RDL

-Stand on one leg, jump onto a box
-Stick the landing, hold for 1 second
-Step back down 
-Start with a lower box and build your way up to taller
-5 each leg

Right Single Leg Box Jump

Left Single Leg RDL

Left Single Leg Box Jump

*Replace power skips for the single leg box jumps if you don’t have a box to jump on at home* 
-Start in a runners lunge 
-Being your knee up and jump as high as you can
-Pause between reps so you can focus on exploding up, this set is not for speed
-5 reps each leg

**IF YOU DON’T HAVE A BOX DO THIS* Power Skip

Superset

-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

-Find a box or elevated stable surface next to something you can hold for balance 
-Let your heel fall all the way down, as far as it can stretch, then raise it all the way up

Calf Raise

Start by doing 10 reps of all three exercises, then 9, 8, 7, etc down to 2, then instead of 1 rep for the last set, do one more set of 10!

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

-Start in a high plank position
-Hop your feet out and in, keeping your butt down and core tight

Plank Jacks

-Laying on the ground, hold a dumbbell out to a 45 degree angle past your head
-Crunch your knees in and out

Dumbbell Overhead Crunch

Core Circuit

-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 
-30 each leg

Elephant Walk

-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

-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

Lower Body Stretch

Lower Body + 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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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.

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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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