Name: Playbook - Kaytlin Neil - Week 2 Day 1: Lower Body
Uploaded: 2024-01-16T01:10:45.431Z
Duration: 60 min
Description: Week 2 Day 1: Lower Body

Pushed weights up this time, gonna feel it later 🥵

Michelle

Matt

Angelica Jackson

Somehow my husband got to skip leg day...🤔

Andrea

Shawna

Christina

My gym doesn’t have boxes to do box jumps

Bailey Buzick

Good! Struggling with the proper form for RDLs

Taylor

Even tho it was repeating. This time around wasn't too bad.💪still don't like lower body🤪

Don't have sliders at home so I put tube socks on over my sneakers! 😊

This is the exact same workout as last week. I really want you to push the weights and pick up heavier if you can!

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.

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 2 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

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

Catalina Steele

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

Melinda

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

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!

Krystal

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!!

Kaiti

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 💪🏼👏🏻

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

Gabby

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

Brittany

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 2 Day 1: Lower Body

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