Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 13 (Lower Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.459Z
Duration: 90 min
Description: Strong Girl Summer Day 13 (Lower Body) *at-home version*

I definitely feel stronger. But that wall sit kills me. Lol

Chantelle

I think I did a workout out of order 🤔 still a great leg day.

Janet

Great leg day, long week but feeling strong!!

Courtney

Michelle

Elaine

One of my favorite workouts! Legs are burning

Samantha

We are doing glutes/hamstrings on Mondays and more quad-focused exercises Saturdays! 

Today we got quads! 🔥

-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

*skip if you don't have access to a treadmill*Backwards Walk

8 reps total! 4 each leg

If you don’t have a box, try a sturdy chair or stairs! If you don’t have those, then do a reverse lunge!

- Step up onto a box holding weights in each hand
- Lift up your opposite knee up
- Step back into a lunge
*Do 5 each leg

Weighted Box Step Up to Reverse Lunge

-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

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 *it is ok for your heel to come 1-2 inches off the ground while you’re doing assisted or body weight, but try to work you way to keeping your heel flat
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

ATG Split Squat

Warm up

-Hold a dumbbell like a goblet
-Place your heels on some dumbbells 
-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)

Goblet VMO Squat

*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

-You can do this on plates, a slant board or on an elevated surface with a dumbbell under your heel
-Elevate your heel and bend your leg, tap your opposite heel on the ground
-Straighten your leg

Reverse Step Up

-Keep one foot planted in the floor while stepping the opposite foot out as far as possible, tapping the heel on the floor
-Keep your planted foot’s heel on the floor the whole time
-Keep your body in an upright position

Patrick Step

Pick one depending on equipment

-Keep your feet in the same spot outside of shoulder width apart
-Lunge down as far as you can bending one knee, then straighten back up 
*8 reps each leg

Goblet Stationary Lunge

I recommend doing the incline sprints, but if you need to sub them for a 20 min incline walk

-Set a treadmill to 1% incline and a sprint pace (typically 8-12)
-Use the handrails to hop on and off the treadmill
30 sec sprint 30 sec rest

Incline Treadmill Sprint

Set the treadmill to a minimum of 5% incline and walk at a slightly uncomfortable pace for 20 mins

(10% incline @ speed 3 is videoed)

20 Min Treadmill Incline Walk

4 Mountain Climbers, 4 Plank Jacks SPRINT

Pick one finisher!

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

Strong Girl Summer Day 13 (Lower Body) *at-home version*

Christina

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Ashley

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Strong Girl Summer Day 10 (Upper Body) *at-home version*

Oh man, this was hard. Jogging is not my fav..lol

Strong Girl Summer Day 11 (Cardio Circuit)

Great burn!! Biceps are feelin it big time, need tougher bands though!

Strong Girl Summer Day 12 (Upper Body) *at-home version*

Always Love recovery day! Did yard work then definitely stretched!

Strong Girl Summer Day 14 (Active Recovery)

Pushed the weights heavy! And now I’m on the floor…tush and legs are beat!

Bumped up quite a bit on weights today. Gonna feel it tomorrow. Great workout!

Strong Girl Summer Day 15 (Lower Body) *at-home version*

Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Oof feeling strong but that 2 min plank was tough!!

Strong Girl Summer Day 17 (Upper Body) *at-home version*

Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*

Strong Girl Summer Day 19 (Upper Body) *at-home version*

Strong Girl Summer Day 20 (Lower Body) *at-home version*

I always do stretching & foaming plus cleaned my car & that was a workout in its self.

Went on a nice walk! Excited for the next leg

Strong Girl Summer Day 21 (Active Recovery)

Strong Girl Summer Day 22 (Lower Body) *at-home version*

Shoulder is hurting today (not workout realted) but did a slower/modified version! Great cardio!

Strong Girl Summer Day 23 (cardio circuit)

Strong Girl Summer Day 24 (Upper Body) *at-home version*

This one was the least painful of all the devil's circuits 😵😅

I think I like this Devils circuit! Always sweaty but good!🥵💪🏼☠️

Strong Girl Summer Day 25 (Devil's Circuit)

I love doing the upper as you know but those planks I’m really enjoying!

Strong Girl Summer Day 26 (Upper Body) *at-home version*

One of these days maybe I’ll like legs!😜

Strong Girl Summer Day 13 (Lower Body) at-home version

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