Name: Playbook - Kaytlin Neil - Week 1 Day 4: Lower Body
Uploaded: 2024-01-16T01:10:45.759Z
Duration: 60 min
Description: Week 1 Day 4: Lower Body

Stephanie

Definitely had to motivate myself to get this one done

Ashley

Struggles lol. Might have to modify the power skips next time

That couch stretch is probably the most difficult thing I’ve done. 😓

Janet

Mariam

For the atg squats, am I supposed to do 2 sets of them? Or one of either the assisted or unassisted?

Kaitlin

Christina

That one seemed fast. Definitely didn't take me 60 minutes but I was for sure sweaty at the end! Still a few glitchy videos but not as bad.

Andrea

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-stand with your feet shoulder width apart
-put your arms out and twist them across your body
-tap one arm on your shoulder and the other on your low back

Torso Twists

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-stand with your feet shoulder width apart
-bring your knee up to hip level, circle it back, then circle it forward 
-repeat on the opposite leg

Hip Opener

-circle your arms forward in a big circle 10 times
-repeat 10 times backward

Arm Circles

-set a timer for one minute and do as many jumping Jacks as you can
-if you have bothersome knees, take the jump out and step your feet out to the side, one foot at a time

Jumping Jacks

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

Start with the assisted ATG split squats then move onto the non-assisted ATG split squats once you’ve mastered the assisted

This exercise may seem a little strange to you, but it is SO good for your knees. 
-Have a bench or chair next to you for support
-Bending your front leg, lower your body so your knee goes over your toe
-Use the chair or bench for assistance to lower yourself down
-Try to get as much of the hamstring covering the calf as you can, while keeping your front heel either completely flat on the ground or no more than 1-2 inches above the ground
-Pushing through your front foot, raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time
-Once you’re able to do these comfortably with assistance, keeping your heel flat on the ground, move onto unassisted ATG split squats

(assisted) ATG Split Squat

This exercise may seem a little strange to you, but it is SO good for your knees. 
-Bending 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, while keeping your front heel either completely flat on the ground
-Pushing through your front foot, raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

ATG Split Squat

-Keep a slight bend in your knees
-Hinge over at the hips, keeping the dumbbells next to your body as you lower
-Keep your back flat
-Go down until you feel a stretch in your hamstrings, then raise back up

Dumbbell 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

Challenging, but I’m just now getting back into it.

Dottie

Jessica

Barbie

Week 1 Day 1: Lower Body

Gabby

I added 5 minutes to the HIIT. Great workout 🥵

Megan Bright

Awesome workout! My arms are shaking 😭🤣

Week 1 Day 2: Upper Body

Julia

Week 1 Day 3: Upper Body

Kelsey

Week 1 Day 5: Upper Body

I went in weights today, felt good. Love “rows” ❤️

Week 1 Day 6: Upper Body

Forgot to do this yesterday! Took the dog for a long walk

Week 1 Day 7: Active Recovery

Megan

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Did this yesterday but forgot to swipe right. 

Does it only register the same day I swipe? 
Or is there a way I can put down that it was from yesterday.

Thanks in advance.
Helps me keep track and stay motivated.

Week 2 Day 3: Upper Body

Very balanced workout! Allows you to put your all into each movement.

I hated it lol. I struggled with the split things and the power skips I kept trying to fall over. My head wasn't in the game today but I'm glad I finished it

Thx  :) I never procrastinate when it comes to lower body 🙃

Week 2 Day 4: Lower Body

Heather

Week 2 Day 5: Upper Body

Thx for getting me thru day 4 of back to work

Week 2 Day 6: Upper Body

Took a true rest day as I truly needed it. Happy to be picking up my heavy weights again tomorrow!

Week 2 Day 7: Active Recovery

The banded portion hurt lol. Is there a modification for the Patrick step?

Week 3 Day 1: Lower Body

Great. Struggled trying to get back up on the dumbbell push ups though. Had to really push myself backup on the last 4.

It was ok. I can only do so much. But I'll get there

Week 3 Day 2: Upper Body

Week 3 Day 3: Upper Body

Those shoulder tap pop-ups had me reminiscing about sprawls! Might have to add in some MMA workouts over the next few weeks! I miss hitting my bag! 🥊💪

Week 3 Day 4: Lower Body

So this morning my husband walked in the treadmill while I worked out. He knows how much I dislike yelling trainers so as I'm doing the HIIT portion he's yelling "ok Peleton. You can do this! C'mon Peleton don't give up now!" Laughter adds a bit of abs to the workout...🤣😂🤣

Week 3 Day 5: Upper Body

On week 4 and can already see and feel a difference! 💪🏼❤️

Carmen

Brought my 10# weights and my band to my friend's house as I slept over. Still able to get my full workout in! 💪

Week 3 Day 6: Upper Body

Thx for finally charging me for time & virtual support through these tough times! 
🙏
I did ur workout from the 60 day challenge bc I skipped a few days this week 😁

Week 3 Day 7: Active Recovery

Thanks 😊
I'm still stuck at 72kg 😞

I know its harder bc I'm 43, low metabolism.
Has been like that 6 months. 
Any advice?

Perfection! Thank u for all the hard work u put into this!

Week 4 Day 1: Lower Body

Awesome. I really dislike mountain climbers though lol

Week 4 Day 2: Upper Body

Week 4 Day 3: Upper Body

Thx :) happy Sunday.
Hope I'll find someone so understanding for my talk therapy

Perfect as always, 
Nice break from the killer past 2 days hehe 😅

Sweaty day in the basement... now on to a 6 mile internal run with friends! 💪🏃‍♀️

Week 4 Day 4: Lower Body

I can definitely tell the difference between doing this before the 60 day program and after. Love it

Good tough 💪thanks best motivator!👏

Week 4 Day 5: Upper Body

Amazing way to start the day & week! Thx :)

Week 4 Day 6: Upper Body

Week 4 Day 7: Active Recovery

Good. Struggling less on the couch stretch now. Yay

Week 5 Day 1: Lower Body

After the first set it was incredibly hard to do push-ups. On the flip side I was able to do 60 jumping jacks whereas when I started I only did like 15, and I increased the weight on the tricep workout.

Good. Struggled to get through the amrap round because of change in elevation. So I was only able to do a full one and then part of another :/

Week 5 Day 2: Upper Body

Feeling great. Definitely needed the cardio today

Felt the heavier weights today (in a good way). Did a 2.5 mile run in the crisp outdoors for my cardio. Felt good after a sweat sesh!

Week 5 Day 3: Upper Body

I love a good leg day! I did notice that the warm ups we listed last on this day but obvi I knew to do that first...🤔

Week 5 Day 4: Lower Body

Amazing, thanks for keeping me motivated!

Week 5 Day 5: Upper Body

Thankful for my treadmill so I didn't have to do my cardio in the midday heat and humidity! 🥵

Week 5 Day 6: Upper Body

Week 5 Day 7: Active Recovery

Extra humid in the basement  = extra sweaty 🥵🔥💪Gonna do a which run too before it gets to hot out! 🏃‍♀️

Week 6 Day 1: Lower Body

Oh man... between leg day and running yesterday those pop squats had me feeling like jello!

Week 6 Day 2: Upper Body

Felt great! Did the 12 minute abs you posted on Instagram... 🔥

Week 6 Day 3: Upper Body

Oops... you did it again Britney... the warm ups were listed last again in this sesh! 🤪

Week 6 Day 4: Lower Body

Ok so tomorrow is the last day of this...what? But seriously... what should I do Monday...I want to incorporate more running in my week as I have a few races coming up... what do you recommend? PS if you added a 6 week running/strength program I would not be disappointed...

Week 6 Day 5: Upper Body

Thank u sooo much for an amazing program! Ur the best

Week 1 Day 4: Lower Body

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