Name: Playbook - Kaytlin Neil - Week 6 Day 4: Lower Body
Uploaded: 2024-01-16T01:10:45.658Z
Duration: 60 min
Description: Week 6 Day 4: Lower Body

Michelle

Christina

Honestly my knees and ankles have truly never felt better. I legit used to hear them crunch with every squat! Not anymore! 🙌

Andrea

Same workout as last week, you know what that means... pick up heavier weight! 💪🏻

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

-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 of your foot 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

-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

-Put your hands behind your head and squat down
-Drop one knee to the floor at a time (may want to do this on a yoga mat for more comfort)
-Bring one knee back up at a time, holding a squat position
-Alternate which knee you start with each time

Military Squat

-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 6 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!

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 4: Lower Body

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