Name: Playbook - Kaytlin Neil - Lower Body + Sled (GYM)
Uploaded: 2024-01-16T01:10:45.646Z
Duration: 60 min
Description: Lower Body + Sled (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

-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

-Place your heels on some dumbbells or plates 
-Let your knees fall forward while keeping your body upright 
-Squat until your calf covers your hamstring
*VMO = Vastus Medialis Oblique 
(aka one of your four quad muscles)

Barbell VMO Squats

-Hold the barbell (ideally with the ohand closest to the bar, but I had to use two because I have small hands 🥲) 
-Keep your back flat and hinge over at the hips raising the inside leg back behind you
-Control back up lowering your leg back down

Single Leg Landmine RDL

-Drop down into a full squat
-Explode up, pressing the barbell up and do a calf raise at the top
-Control back down

Landmine Squat Press

-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

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (Glute Focused)

-Put your feet on the edge of the leg press machine
-Slightly bend your knees then press up onto your toes, straightening your legs 
(think like you’re bending your knees to jump)

Athletic Calf Raise

Leg Press Circuit

-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

-Turn backwards on a treadmill that isn’t on
-Walk backwards while pushing the tread 
-The tread should add some nice resistance to strengthen your knees 🔥

Deadmill *if you don’t have a sled do this*

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.

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)

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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 (GYM)

Lower Body + Glute Focused (HOME)

Ashley

I love legs and this workout was PERFECT 💪🏼

Glute + Hamstrings 🍑

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Booty Workout 🍑 (HOME)

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

Lower Body + Sled (GYM)

Community

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