Name: Playbook - Kaytlin Neil - Week 3 Day 4: Lower Body
Uploaded: 2024-01-16T01:10:45.543Z
Duration: 60 min
Description: Week 3 Day 4: Lower Body

Love leg days! Happy Thanksgiving! 🍁 🦃

Michelle

Matt

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

Kaiti

I really like this program, I’ll come close to finishing it by the time the new one is her, I’m stoked 🤩 but I always love a good leg day so thank you ☺️

Bailey Buzick

Holy sweat sesh! Also, caught a glimpse of myself in the mirror... I've done built myself a booty! 🍑

Andrea

Christina

Those plank shoulder tap pop-ups... phew!

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

-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

-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

Superset

-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

Plank Shoulder Tap Pop Up

(10 each leg)
-Find an elevated surface
-Put the ball of your foot on the surface, with a weight in your hand
-Drop your heel until you feel a stretch 
-Raise your heel up and give it an extra squeeze at the top

Single Leg 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 3 Day 4: 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

Week 3 Day 4: Lower Body

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