Name: Playbook - Kaytlin Neil - Week 5 Day 1: Lower Body
Uploaded: 2024-01-16T01:10:45.611Z
Duration: 60 min
Description: Week 5 Day 1: Lower Body

Michelle

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

Kaiti

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

Bailey Buzick

Ok Nordic trust falls are getting a little less scary...a little

Andrea

The single leg box jump is pretty terrifying, though. 😳

Great leg day! I was exhausted from Disney yesterday so I did this today 😋

Christina

Good legs except front squat! 😬 also the leg raises I think it was on the last round I DID NOT do 122 reps...🤣

I've watched you do Nordic hamstring curls a million times... still quite a trust fall...😳

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

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

Eccentric Hamstring Slider

-10 forward 10 backward
-Put a band 1-2 inches above your knees
-Squat down and walk each foot out on a forward diagonal
-Repeat the same backward

Banded Monster Walk

Superset

-Hold the bar just under the chin with your palms facing the ceiling and your elbows up in line with your shoulders
-Keep your chest up while you squat down to 90 degrees or lower
-Keep your weight in your heels when you squat down

Front Squat

-Elevate your heel (you can use a dumbbell or slant board for this) 
-You can do this on flat ground and work your way to higher elevations as you get more comfortable 
-Bending your knee, tap your heel on the ground in front of you 
-Tap your heel out to the back corner
-Tap your heel behind your back leg to the opposite back corner
(Each tap is one rep)

Heel Elevated 3 Point Touch

-Hold a weight in the opposite hand of the leg you’re going to stand on
-Bend over at the hips, keeping a slight bend in the knee you’re standing on while kicking the other leg back
-Reach down until you feel a stretch in your hamstrings
-Pull back up

Single Leg RDL

-Stand on one leg, jump onto a box
-Stick the landing, hold for 1 second
-Step back down 
-Start with a lower box and build your way up to taller
-5 each leg

Single Leg Box Jump

-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 place where you can secure your feet into position
(You can also have a partner hold your ankles)
-Keep your body straight, and fall forward
-Try your hardest to control a the way down
-Push up at the bottom to get back up, while still keeping hamstrings under tension
-May want to put padding under knees

Nordic Hamstring Curl

-Sit down with your ankles under your knees
-Place a weight or dumbbells on your knees
-Raise your heels up, then lower back down
-To increase the range, add plates under the balls of your feet

Seated Calf Raise

Triset

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 5 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!

Matt

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 5 Day 1: Lower Body

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