Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 15 (Lower Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.523Z
Duration: 90 min
Description: Strong Girl Summer Day 15 (Lower Body) *at-home version*

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

Courtney

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

Michelle

Elaine

2 minute wall sit at the end ! 🔥 Happy 4th :)

Samantha

Maddie

Get ready for a glute-focused lower body workout!

This is the at-home version.

You’ll need bands, dumbbells, box or chair and a treadmill (there are modifications in the description if you don’t have a treadmill)

*walk outside or skip if you don’t own a treadmill*
-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

Let’s get your glutes fired up and activated!

*band optional*
-Do a side plank with your knees bent and lift the top leg up and hold

Clam Shell HOLD

*band optional*
-Do a side plank with your knees bent and lift and lower your top knee

Clam Shell

-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

Activation

-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

-Put one foot up on an elevated surface
-Hop the lead leg out, when your at the bottom of the exercise your leg should be at about 90 degrees (having the foot closer to the bench works more of the quads, and further away at 90 or a little past is more glutes)
-Try this a couple times without weights, once you get your balance, add weights
-10 reps each leg

Bulgarian Split Squat

*10 reps each leg
-Do a walking forward lunge holding a weight in the opposite leg that you’re lunging forward

Asymmetric Lunge

Eccentric Hamstring Slider

Superset

-Place a dumbbell on your hips
*Add a yoga mat under the dumbbell if it’s uncomfortable 
-Raise your hips up while pressing your heels into the floor
-Control back down

Weighted Glute Bridge

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

-Pop each knee up to hip level or higher
-Hold your hands out in front of your hips to ensure you’re raising them high enough each rep

High Knee SPRINT *Do this if you don’t have a treadmill*

-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

90 Sec Wall Sit

Strong Girl Summer Day 15 (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 😈

Chantelle

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*

Love this workout 💪🏼 especially the planks!

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

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