Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 22 (Lower Body)
Uploaded: 2024-01-16T01:10:45.880Z
Duration: 90 min
Description: Strong Girl Summer Day 22 (Lower Body)

Brie

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

Samantha

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

Krystal

Megan Bright

I have been enjoying this workout more the more I do it!

Maddie

Get ready for a glute-focused lower body workout!

-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

-Hinge over at the hips, keeping a slight bend in the knees
-Grab the bar with your hands just outside of your knees *I liked a mixed grip, one hand under, one hand over
-Keeping your back flat, lift the bar to full hip extension 
-Control back down

RDL (Romanian Deadlift)

-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

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

Asymmetric Lunge

-Find a place where you can secure your feet into position
(You can also have a partner hold your ankles)
-Keep your body straight, and fall forward
-Try your hardest to control a the way down
-Push up at the bottom to get back up, while still keeping hamstrings under tension
-May want to put padding under knees

Nordic Hamstring Curl

Superset

-Put a bar across your lap (put a yoga mat under the bar for some cushion if needed)
-Put your shoulders on the bench and raise your hips up, keeping your chin tucked
-Lower your hips back down without arching your back. Think hinge instead of a bend.

Barbell Glute Bridge

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

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 22 (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 😅

Bailey Buzick

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)

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

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

Strong Girl Summer Day 13 (Lower 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)

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 22 (Lower Body)

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