Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 8 (Lower Body)
Uploaded: 2024-01-16T01:10:45.754Z
Duration: 90 min
Description: Strong Girl Summer Day 8 (Lower Body)

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

Cassandra

Brie

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

Samantha

Bailey Buzick

Didn’t do my best today, tomorrow is a new day..

Feeling great after this workout 🥵🔥

Megan Bright

Maddie

Krystal

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

*10 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

90 Sec Wall Sit

Strong Girl Summer Day 8 (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

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)

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 8 (Lower Body)

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