Name: Playbook - Kaytlin Neil - Lower Body Burnout 🔥
Uploaded: 2024-01-16T01:10:46.025Z
Duration: 90 min
Description: Lower Body Burnout 🔥

Everything I needed for a perfect leg day 🔥

Bailey Buzick

Cassandra

-Put a band 1-2 inches above your knees
-Get on all fours
-Kick your leg back
-Really squeeze at the top of the exercise to get your glutes activated

Banded Kickback

-Set a box behind you, start with a taller box until you get more comfortable then lower it
-Sit your glutes back onto the box for a split second, then stand back but and switch legs
-8 reps each leg

Alternating Single Leg Box Squat

-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

Circuit

-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

*You can use a barbell, dumbbells or kettlebells. I recommend starting with dumbbells then progressing to a barbell!
-Find a step that is about 6” 
-Elevate your heel and bend your leg, tap your opposite heel on the ground
-Straighten your leg

Weighted Reverse Step 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

-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

Superset (5 sets of split squats & 3 sets of RDL)

Put 100# in the sled (make sure to include weight of the sled in that) 

Grab two 50# kettle bells (can sub for 2-45# plates if limited on equipment) 

Push the sled down and back the length of your gym turf once, then carry the kettlebells down and back the length of the turf. Take a minute break then repeat. 5x’s total.

Push the sled once down the turf 
*If your gym’s turf is short, down and back

100# Sled Push

-Grab some heavy weights, this can be kettlebells, dumbbells or plates
-Hold them at your side
-Walk while keeping your core tight

100# Farmers Carry

Sled + Farmers Carry Finisher

Lower Body Burnout 🔥

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 😋

Lower Body + Sled (GYM)

Jessica

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

🍑 Glute Workout + Abs (HOME)

Kalyn

Lower Body + Core (HOME)

Lower Body + Abs (HOME)

Legs + Cardio Quickie (HOME)

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 🍑

Leg Workout 💦 (HOME)

Leg Workout 💦 (GYM)

Booty Workout 🍑 (HOME)

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

Lower Body Burnout 🔥

Community

More workouts from Kaytlin Neil