Name: Playbook - Kaytlin Neil - Week 1 Day 1: Lower Body
Uploaded: 2024-01-16T01:10:45.243Z
Duration: 60 min
Description: Week 1 Day 1: Lower Body

Loved this!!! So glad I discovered your workouts! I'm recovering from a knee injury, so this was perfect!

Amy Yeary

it was great I Definitely felt it I'm the hamstring

jarryssa

Love these workouts! So easy to follow and always sweaty after

Haley

Great way to kick off another program! 🦵 🔥

Michelle

This killed my legs, but it felt great 👍

Christina

Loved this workout. The muscle workout was very well balanced. And it was the perfect amount of challenging while still possible

Catalina Steele

Matt

really good workout. Loved the stretching exercises after. My 7 yard old son did it with me- he loved it! He used a bat for the RDL haha

Vanessa

Fantastic workout, just what I needed thank you.

I FINALLY get to do this program! I just got cleared to work out after having my first baby and boy did it feel amazing!

Krystal

Angelica Jackson

This is the 2nd time doing the Get Strong program. I’ve been looking into, and doing other trainers workouts and Kaytlins program is overall the best there is. Can’t wait to finish this program, and then start the Get Stronger program immediately after!💪🏼

Kaiti

There are some things I can’t do quite yet - like box jumps.  I just try to jump in place - but is that the best way?  I also just wonder if there could be added tips for those of us who are really out of shape and old 😂. Also, so excited to watch you on ultimate fighter!!!

Easy to follow, not as easy to do😅 my legs are definitely going to feel sore in the morning!

Andrea

It was great. Just getting back to the gym after 3 months. Thank you for your help!

It was great! Is there a way to record the weight amounts used?

Cari

Karmyn

Worked some muscles I didn't know u had. Great first day

Mendy Joy

Crystal

It was an amazing first workout!!! Your awesome 👌😃

Shawna

Super intense but fun. My ass is going to hurt tomorrow 🤣

Emma

Whew!!! First time after a while. Legs shaky. Haha but good stuff! 👍

Rusty

Great! I wish you’d include substitutes though. I didn’t have the slides so I did a weighted donkey kick.

Jennifer

Taylor

Lauga

Went back to the gym program. I preferred the variety to the home program (personally).

Lisa

Great kickstart back into training.  I know im going to feel the burn later!

Give some alternate movements for beginners or people with injuries.

Jill

Oh my gosh on fire 🔥 loved but painful in a good way ☺️

Mercedes

Day 1 getting back in a routine was not easy mentally. Having this workout made it easy to jump right in.

Loved it was able to modIfy certain equipment I didn’t have

Carla

So easy to follow and exactly what I need to get me through a workout! 😃

It was alright wasn't feeling it today but got it in!😒

Carrie

Legs are on fire! Guess that’s a good sign 😉

Gabby

Lesly

April

Awesome workout! Nice variety of exercises I have never done before :)

Stephanie

Jenny

Cathy Dahlgren

lori

I already knew it would be awesome and I wasn't disappointed:)

Jacqueline

So thankful to be able to have a private trainer right with me at the gym. Loving this app and products ❤️

Stacey Farhner

Great! Got a good sweat, a good variety and loved the stretches!

Breeann

This is leg day #1 of the Get Strong Program. We are going to first warm up, get your glutes activated, then start building up your muscles from there.

Walk 5-15 mins (depending on how much time you have) backwards on the treadmill. Go at a comfortable pace, (2-3 speed) no incline.

When getting on and off the treadmill, make sure to use the handles and step on the sides of the treadmill.

Warm Up

It’s important to get your glutes activated on leg days so your quads don’t takeover the whole workout and you can start building a strong booty.

Go slow and controlled on the way down, (4 count) then bring your back up, and repeat.

Eccentric Hamstring Slider

-Put a band around both thighs, just a couple inches above your knees
-Do a half squat and take side steps 
-Keep constant tension on the band without letting the band pull your knees inward.
-10 reps each direction

Banded Crab Walks

Glute Activation

Do one set of each exercise with no breaks between, once you complete both, take a 60 sec rest then repeat 3 times.

-Load up a barbell on your back
-Sit your butt back, keeping the weight in your heels
-Squat as far down as you’re comfortable with
-Start with a weight that’s challenging where you can still keep good form, add weight each set if you can!

Back Squats

-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
-8 reps each leg

Eccentric Step Down

Superset

Do one set of all three exercises back to back with no break. After you complete one set of each, take a 60 sec break and repeat for 3 sets.

-Grab a barbell or dumbbell 
-Put the weight in your left heel and put your right toe back for stability
-Stick your butt back and keep your back flat
-Lower the weight until you feel a nice pull in your hamstrings, then lift up

Kickstand RDL

-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.

Hip Thruster

-Find a box (preferably one made for box jumps) and jump for height taking a couple seconds pause between each jump
-Start with a lower one, then build your way up to taller
-Get your full foot on the box when jumping onto it
-Instead of thinking cardio on these, think explosive!

Box Jumps (for height)

Triset

Do one set of both exercises back to back with no breaks until finished with all sets. No rests this superset.

-Find a box or elevated stable surface next to something you can hold for balance 
-Let your heel fall all the way down, as far as it can stretch, then raise it all the way up

Calf Raise

-Put your butt against a wall and walk your feet out
-The further your feet are away from the wall, the harder it is
-Put your hands above your knees so your quad doesn’t take over 
-Lift your toes up and down

Tibialis Raise

Do one minute of each leg for the Couch Stretch, 1 minute Pancake Stretch, then 1 min each leg for Outer Glute Stretches, then finish with a second minute of Pancake Stretch.

**DO NOT SKIP THESE! Strength through range of motion is so important!

-Get a yoga mat or pad and put it up the wall and on the floor 
-Put your back shin flat against the wall
-Bring your front leg up into a lunge position 
-Lift your torso up as high as you can, you probably won’t be able to be upright the first couple of times you do this stretch
-Work your way to getting your shoulders to the wall

Couch Stretch

-Sit with your feet straight out in front of you
-Reach your hands over towards your toes 
-Work your way into touching your toes and pulling your upper body towards your toes and laying your chest flat on your legs

Pancake Stretch

-Place your foot on a surface that’s about hip level
-Let your knee hang and let gravity do the stretching for you

Outer Glute Stretch

Lower Body Stretch

Week 1 Day 1: Lower Body

Brianna

Week 1 Day 2: Upper Body

Cassandra

Had to modify some because I don't have all the equipment, but I loved it!

Week 1 Day 3: Upper Body

Week 1 Day 4: Lower Body

Feeling that shoulder burn at the end! 🔥

Week 1 Day 5: Upper Body

I got interrupted part way through so I wasn't able to keep my heart rate up like I had hoped. But I came back and finished regardless

Week 1 Day 1: Lower Body

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