Name: Playbook - Kelsey Adkins - W1/D1 Lower Body
Uploaded: 2022-10-23T21:45:38.664Z
Duration: 45 min
Description: W1/D1 Lower Body

Nashwa

Great workout! Easy to modify (if needed). Can’t wait to continue this program!

GypsyLee Buchholz

Faith Siklic

It took me closer to an hour compared to 45 minutes. I also used high weight on the back squats/hip thrusts so I needed more rest time.

Lina

Michele

Erin

Alicia Gonzalez

Absolute 🔥 legs and glutes feeling GOOD

Michelle

Anna luise

Took me longer than 45 min but I had to take longer tests because I was dying 😅🥲

Kaitlyn

Bailey

Rozitta Moradi

Kaylah

Wooo already can’t walk 🔥. Just starting the shred and this was the perfect way to start. Such a good and challenging workout!

Madison Sharp

I was NOT ready for that first superset!!

Alysia Paesano

So good! I ran out of time but I feel what I did for sure :)

Erika

Had to start a day late but it was a burner. So good!!

Day 1 challenge ✔️ Not complaining either ..😫

Alli

Always love Kelsey’s workouts!!! This one was so good!

Sarah

Great start to this program! Definitely kicked my week into gear! Prepping for my wedding in 2.5 months and I cant wait to see the results from this program!

Peyton

Loved the supersets and the outer thigh burner at the end! 💯

Brooke

Great workout and way to start the day! I am feeling the burn!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

In lunge position jump, do all reps on one leg then switch.

Stationary Jump Lunges

Superset

Hips Banded RDL

Legs a little more than shoulder width apart and toes pointed out. 

Squat down then come up then do an RDL.

For the RDL push your butt back, keep back flat, and knees slightly bent.

Dumbbell Sumo Squat to RDL

Abductor Machine Lean Forward

W1/D1 Lower Body

Very challenging at the end BUT so worth it.

Alexandra

The HIIT was BRUTAL but I feel so much better after ⭐️

I have been strength training for about 7 years and these workouts are kicking my butt! I think we get too comfortable in what we are used to. It’s time to get comfortable being UNCOMFORTABLE. Here’s to growth! Great app so far 👏🏼

W1/D2 Upper and HIIT

KILLER!! Now I want some of your food recommendations 😍

Julia 

Tougher exercise than mountain climbers or an ab exercise possibly.

30 push-up burpees was ROUGH. Finished the workout in 25:40 so next time hopefully can beat that!

Rachel Moltz

W1/D3 Sweaty Full Body

The burn out at the end was my favorite part. I almost died but I made it through :)

Holy legs!! I think they are still attached but I’m not quite sure as I’m still laying on the floor 🤣🤣🤣

Tamara

W1/D4 Lower Body

My fave workout so far! The clean and jerk variation took me by surprise!

Lisa Coligan

W1/D5 Full Body Strength

Had to take a week off because of being sick and this was a great first day back 💪🏼

Mary Wagner

These leg days are always challenging, love it 🔥🔥

W2/D1 Lower Body

You are keeping me humble with these workouts

Coach Kels continuing to kick my a** even through an app😅🔥

Since I skipped this sweaty full body last week, soccer was cancelled today, I figure why not double up—- that was an another good one!!

W2/D2 Sweaty Full Body

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Had to sub some exercises because my knee wasn’t feeling it but solid workout nonetheless.

W2/D4 Lower Body

I usually skip over full body workouts because I know how much work they are 😅 but these goals don’t hit themselves so doing the hard stuff because I know the pay off will be amazing

Sydney

Love a good start to my Sunday.. ❤️‍🔥❤️‍🔥❤️‍🔥

W2/D5 Full Body Strength

At this rate you will be able to bounce a quarter off this booty

Tessa

W3/D1 Lower Body

Sweaty full body is a blaster workout - feeling proud I completed it!!! One step closer to a Kelsey body 😜

Girl, I met death, shook their hand, and came back to earth drowning in my own sweat.

Kari

W3/D2 Sweaty Full Body

Arms are dead and that HIIT killed me yet again 🤦🏻‍♀️

❤️ how Kelsey added the small HIIT circuit to upper body… this adds up to a whole new level of intensity and feeling smoked!  🔥 💪🏻

My forearms and biceps are shaking. Such a great workout to end my day.

W3/D3 Upper and HIIT

I loved the new moves! I love how the front squats require me to activate my core strongly and really work the lower body muscles!

Chloe

W3/D4 Lower Body

Sometimes a workout with just and the barbell is much needed!

Ashley

Loves this mix up!! Those shoulder presses are something else!

W3/D5 Full Body Strength

Done a little late and had to modify but still killed my legs.

That was another good one!  🔥 (PS be sure to read workouts as I three in leg extensions not realizing it was hamstring curls 🤦🏼‍♀️ but got those in too!)

W4/D1 Lower Body

Girl you trying to kill me. 

Great workout tho

10/10 always and forever 
Love that Kelsey does her own workouts too. Shows the proof is in the hard work and consistency. Especially after her comeback after giving birth; really makes you realize you can do anything you put your mind to. It was a reality check for me! 🫶🏽

Holy smokes! ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D2 Sweaty Full Body

Late this week for this one and my
completions will be all messed up but it’s all good- and so was the workout . Feeling strong 💪🏻

The HIIT just killed me. These workouts are tough but sooo good!!!

W4/D3 Upper and HIIT

Leg day is an amazing way to start my day! I loved the deficit sumo squat!

My favorite SS in this one 😃😃😃 (elevated deficit sumo squats / RDLs). ❤️‍🔥

W4/D4 Lower Body

❤️‍🔥 FBF! Feeling strong 💪🏻

W4/D5 Full Body Strength

Almost passed out from those 30 second squat holds. Thanks for the burn! 🔥🔥🔥

W5/D1 Lower Body

I initially skipped past this workout on the 6 weeks program, but then I saw Kelsey post this on Instagram yesterday and knew I had zero excuses. It was brutal but glad I came back and did it 😅👍🏼

O.M.G

Kelsey nailed that one. DEAD. Love when I go out with the “last set best set” mindset though. PS mountain climber burpee’s difficult but so much fun, similar to roll back burpees (said no one ever). This is going to my favorites for sure!!

W5/D2 Sweaty Full Body

I have a feeling I'm gonna miss these HIIT finishers when these 6 weeks are up🔥🥵

W5/D3 Upper and HIIT

It wasn’t Bulgarian split squats but the split squat hops that got me like…😫 Holy moly! Dead legs.

W5/D4 Lower Body

Wooo such a hard one, especially after the day prior 😅🔥

I'm sure how, but these workouts keep getting better! We love a full body day👏🏻👏🏻👏🏻

Love #fbfs (full body Friday strength!) crushed it and feeling absolutely incredible ❤️‍🔥

W5/D5 Full Body Strength

Love the feeling of getting stronger in exercises I am not a fan of (barbell hip thrusts). 🤷🏼‍♀️

W6/D1 Lower Body

So amazing! Dripping sweat, which is always the goal for me with HIIT.

Perfect quick workout for at home when I can't make it to the gym👏🏻🔥🥵

W6/D2 Sweaty Full Body

Loved this. Tuesday work done on Sunday… only because wanted to get a good HIIT/cardio run…replaced the HIIT with 110 floors on stair master for #911 🇺🇸

W6/D3 Upper and HIIT

Kelsey’s workouts always leave me in a puddle of sweat. Always challenging but I’m consistently noticing changes & an ability to lift more weight or do more reps

W6/D4 Lower Body

Great workout to start my Saturday off with!!

Switched up my days today for
Full body strength … loved the little push-up/core SS. Definitely feel some shred going on and loving every moment ❤️‍🔥

W1/D1 Lower Body

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