Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 13 (Lower Body)
Uploaded: 2024-01-16T01:10:45.815Z
Duration: 90 min
Description: Strong Girl Summer Day 13 (Lower Body)

Brie

Legs are jello! Great lower body workout and the increased reps really got me

Samantha

Today was shweaty and heavy!! 😍 Any workout starting with a backwards walk is my fave 💪🏼

Bailey Buzick

Proud of myself for going full time on the wall sit! Lots of small improvements since week 1. Two weeks of workouts down ✔️

Megan Bright

Krystal

Maddie

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

Backwards Walk

- 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

-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

-Set up a low box, platform or stack some plates 
-Grab a barbell or dumbbells and do a reverse lunge off of the platform
-Lunge back until your back knee is 1 inch off of the ground

Deficit Lunge

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

*ten 30- second sprints*

-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

Incline Sprint OR Incline Walk

- 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)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Catalina Steele

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Chantelle

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Cassandra

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Strong Girl Summer Day 9 (Devil's Circuit)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 10 (Upper Body)

Great challenge today! Did back to back workouts since I missed a day this week

Love this one..Instead of running I did a cardio workout  of my own :)

Great workout. I subbed the run for a power walk because I didn’t have the proper shoes. That an circuit was different! Loved it!

Strong Girl Summer Day 11 (Cardio Circuit)

Arms are pumped!! Today was a good lift and I loved it

Strong Girl Summer Day 12 (Upper Body)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Strong Girl Summer Day 14 (Active Recovery)

Literally felt my leg muscles shake 
2 min wall sit!!

Mental challenge getting here today but I’m glad I showed up and finished it! Love leg day

Strong Girl Summer Day 15 (Lower Body)

Love this workout, especially the kettlebell workout!

Loved the kettlebell workout. Went on a walk besides the run

Loved this circuit and that the runs were split up, it didn’t feel like 2 miles of running!

Strong Girl Summer Day 16 (cardio circuit)

Pushed the weights today and the arms are jello💪🏼

My triceps are getting noticeably stronger!

Got this one done! Plank at the end killer

Strong Girl Summer Day 17 (Upper Body)

This was a TOUGH one to jump back into. I did as much as I could

Killer. Did 5 rounds instead of 10 because I wanted to also include a shoulder integration workout and walk.

Strong Girl Summer Day 18 (Cardio Circuit)

This was a good one!! Arms are pumpin’ 💪🏼

Done! Ready for the last week. Feeling strong :)

Strong Girl Summer Day 19 (Upper Body)

My favorite leg workout! I enjoy the squats / lunges

I really like the squats! I’m thinking that’s my favorite 😁

Strong Girl Summer Day 20 (Lower Body)

Took my rest day Friday walk/ yoga so will do my upper and lower body sat/ Sunday

Did this yesterday. Walked my dog and did some light work to make sure I was good enough to get back at it today.

Strong Girl Summer Day 21 (Active Recovery)

Legs are shaking! The hardest week is always the last one :)

I really love walking backwards! I can tell a difference in my knees!

Strong Girl Summer Day 22 (Lower Body)

Love this one! Did half the sets so I can add some plyo in.

Strong Girl Summer Day 23 (cardio circuit)

Feeling pretty darn good today! Getting stronger everyday 💪🏼

Strong Girl Summer Day 24 (Upper Body)

I know why it’s called the devils circuit….🥵 😈

Like I mentioned last time death by reps!

33 min. Had to modify the burpees by putting my hands on a step

Strong Girl Summer Day 25 (Devil's Circuit)

Officially done with Strong Girl Summer. I feel like this is one of the tougher upper body days

Strong Girl Summer Day 26 (Upper Body)

Good finish to the 27 day challenge 💪🏼 FEELING GREAT!

Last one!! Loved this program even the 2nd time around

Strong Girl Summer Day 13 (Lower Body)

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