Name: Playbook - Kaytlin Neil - Week 1 Day 4: Lower Body
Uploaded: 2024-01-16T01:10:45.323Z
Duration: 60 min
Description: Week 1 Day 4: Lower Body

Amy Yeary

Catalina Steele

Michelle

Matt

Oh snap! It seems simple but definitely gonna feel it tomorrow 👍🥵 Thank you!

Melinda

I love how simple yet effective all of the movements are!

Krystal

Great lower body work out. I am not a big fan of lower body, but this work out made me like it. I will definitely be sore tomorrow. 💪🏼☺️

Ines

Gabby

I never thought I’d be scared to see the next morning but after todays workout, I am scared for tomorrow with how sore I am.

Kaiti

Def did a modified version of this as I ran a 5k on my treadmill first in preparation for a race on Sunday (that I'm barely ready for) 😅

Andrea

Shawna

A few more leg exercise- workout super quick

Angie

Miros

Amazing!! I still can't do certain things with my knee injury, but you made me find muscles I never worked before.

Jessie

Question about the ATG split squats...is there a different benefit to the elevated version versus the one done on the floor?

WOW who would think that could make your Legs like rubber 😂 great job  for me 😂

Mercedes

Absolutely love it just as much as the first round!

Brittany

Great!! Felt awkward on some of the body weight moves, but I know it’s progress 😁

Jill

Loved it. It was a killer. I love the stretches after

Diana Faux

Love the superset of the goblet squats and power squats... also love the squat twists ... loved the combination of lower body/ plyo moves.. totally great workout... it is gonna definitely hurt tomorrow and I can’t wait !!

Another note.. having tough time with pull ups 😬😩 watched the tutorial but I just need to keep powering through... very frustrating but I feel if I keep at it.. I will master and feel so empowered! Thank you so much !

Dana Davalos

My glutes and hamstrings are on 🔥 Loving all the workouts!

Awesome I almost talked myself out of it today but I pushed through and I’m happy I did. 💜

Christina

Melissa

Not my strong suit...legs but it was good!

Melanie

I really love the timer in the app. I think sometimes I cheat myself out of the rest in between so its a great reminder. It's also especially helpful during those prolonged passive stretches at the end!

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 on the side of the treadmill to lift up your body weight and the steps on the sides of the treadmill.

Warm Up

-Lay on the floor with a band 1-2 inches above your knees
-bend your knees so your feet and close to your butt
-Put your weight in your heels and lift your hips up without letting the band bring your knees together

Banded Glute Bridge

-Start facing forward, squat down to 90 degrees or lower
-As you jump, twist to the side, squat back down and jump while twisting back to facing forwards
-Repeat on the opposite side

Twisting Squat Jump

Superset

-Put your foot up on a box, use a bar or wall for stability 
-Keep your back Glute flexed *super important*
-Move your weight towards the front leg trying to get your hamstring to cover as much of your calf as possible while keeping the heel flat or no more than 1-2” off the box
-Let your knee go over your toes as the bottom of the exercise, this will help develop your VMO
-Once you’re getting full hamstring to calf coverage while keeping your heel down, lower the box (this may take a few weeks to months to get)

Elevated ATG Split Squat

-Keep a slight bend in your knees
-Hinge over at the hips, keeping your back flat
-Reach until you feel a slight pull in your hamstrings 
-Lift back up

Barbell RDL

-Put your heels up on a plate, or if there is a slant board available that would be even better
-Hold a single dumbbell like a goblet, don’t be afraid to go heavy on these!
-Squat as far down as you can without any pain
-Raise back up

Heel Elevated Goblet Squat

-Start in a runners lunge
-Jump up bringing your back knee as high as possible 
-Land back down into a runners lunge
-8 each leg

Power Skip

-Put your hands against a wall
-Walk your feet out to the furthest point you can keep your heels flat on the ground, you should feel a stretch in your calf
-Raise your heels up and back down

FHL Calf 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 4: Lower Body

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

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

jarryssa

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

Haley

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

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 6: Upper Body

Took a rest day today as I'm doing a 5k tomorrow morning.

Week 1 Day 7: Active Recovery

Pushed weights up this time, gonna feel it later 🥵

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Week 2 Day 3: Upper Body

Week 2 Day 4: Lower Body

I'm really loving all of the workouts in this program. They are well balanced, and they are challenging while still possible.

Week 2 Day 5: Upper Body

Woohoo! Feels good to be back from a rib issue. I kept it lighter, but I feel so good!

Week 2 Day 6: Upper Body

Week 2 Day 7: Active Recovery

Mistake for the one star, your workouts are great always 5 stars! 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ it was an accident

Lindsey

Week 3 Day 1: Lower Body

Struggled with the inchworms, but I got them done!

Week 3 Day 2: Upper Body

Thoroughly exhausted. I had to go lighter on the dumbbell rows than I have in years.

Week 3 Day 3: Upper Body

Love leg days! Happy Thanksgiving! 🍁 🦃

Those banded glute bridges killed me today! Such a great workout!!

Week 3 Day 4: Lower Body

Watching the dead bugs and thinking they’d be easy, but those killed me! 💀

Week 3 Day 5: Upper Body

Seriously loving these workouts. I dont usually look forward to upper body workouts, but I am excited to do these!!

I love how quick these workouts seem to go by 💪🏼👏🏻

Bailey Buzick

Week 3 Day 6: Upper Body

Did this the other day because I desperately needed it, and man did it help

Week 3 Day 7: Active Recovery

Had to take a week off as I had an upper respiratory thing going on. Glad to be back!

Week 4 Day 1: Lower Body

I liked this arrangement. I forgot to do the mountain climbers during the right superset, so I did it during the next.

Week 4 Day 2: Upper Body

I was able to step up my weights today on this one. They felt good.

Great arm day! May the 4th be with you 😊

Week 4 Day 3: Upper Body

This one didn’t feel as intense as usual but still loved it 💪🏼

Increased my weights and really felt like a badass! Also tried the 🍊 pre-workout... brings me back to my youth! Tastes just like Tang!

Week 4 Day 4: Lower Body

Lesly

Week 4 Day 5: Upper Body

Loving this workouts and the app. So easy to follow

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

My legs were shaking sooo bad! I was able to up my weight for everything and I couldn’t be more proud of myself!

This workout was much needed and I think my hams are gonna bust 🥴

Week 5 Day 1: Lower Body

Killlllled my shoulders today 👌🏻💪🏼

Great day! I did 2 workouts today to make up for yesterday.  Feeling strong

Week 5 Day 2: Upper Body

Holli Hardman

Week 5 Day 3: Upper Body

My legs were shaking by the end of this workout! The military squats killed me. Kaytlin Neil officially killed me today 💀

Week 5 Day 4: Lower Body

Great arm day those 21 bicep curls rock!!!

Week 5 Day 5: Upper Body

Wanted to skip stuff (abs) but persevered and completed everything 💪🏼 it feels so great to cross that mental barrier

Week 5 Day 6: Upper Body

Started the day with a little mother's day yoga... followed by French toast obviously...

Week 5 Day 7: Active Recovery

I use to hate RDLs but now they’re my favorite workout!

Week 6 Day 1: Lower Body

Omg the woman makers are killer but love them

Week 6 Day 2: Upper Body

Finished Get Strong! Wanted to finish on some pullups :) Loved it and I feel stronger- next week will start the Get Strong - Home version!

Samantha

Week 6 Day 3: Upper Body

Honestly my knees and ankles have truly never felt better. I legit used to hear them crunch with every squat! Not anymore! 🙌

Week 6 Day 4: Lower Body

Week 6 Day 5: Upper Body

So happy and proud of myself to be done with this challenge.  I love it! Definitely going. To start again this challenge.  Great upper body workout.

Week 1 Day 4: Lower Body

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