Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 6 (Lower Body) *at-home version*
Uploaded: 2024-01-16T01:10:45.330Z
Duration: 90 min
Description: Strong Girl Summer Day 6 (Lower Body) *at-home version*

Christina

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

Ashley

Chantelle

Janet

Elaine

Michelle

Naomi

Loved the incorporation of the atg moves, and since I don’t have a treadmill to do backwards walks, I use a band to do a resisted step back for a 3 sets 1 min a leg!

Courtney

I really enjoyed that one! Love the mobility moves incorporated into the workout :)

Samantha

Had to be a bit creative with resistance bands and do some body weight because of limited equipment, but still a great workout! Got those quads burning!

Maddie

Intense... pretty sure I worked new muscles today lol

Vanessa

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

1 Min Wall Sit

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

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

Strong Girl Summer Day 5 (Upper 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 6 (Lower Body) at-home version

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