Name: Playbook - Kaytlin Neil - Week 6 Day 1: Lower Body
Uploaded: 2024-01-16T01:10:45.642Z
Duration: 60 min
Description: Week 6 Day 1: Lower Body

Michelle

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

Kaiti

Christina

Still terrified by those Nordic trust falls...😳

Andrea

You’ve made it to your final week! 🎉 These are the same exercises as week 5, but I’ve switched some of the reps in some of the exercises so keep an eye on that and try to pick up heavier weight this week!

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
-6 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 6 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 6 Day 1: Lower Body

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