Name: Playbook - Kelsey Adkins - W1/D1 Lower Body
Uploaded: 2023-12-30T17:26:52.694Z
Duration: 60 min
Description: W1/D1 Lower Body

Lindsey

week late to start the program but what a workout to start it 🙌🏼

Destiney

Kels you've done it again! Killer workout. Excited for this shred 2.0!!

Tayla Friday

Definitely more movements than I’ve done in a leg day over the past year. Abductor drop set was killer 🔥🍑

Rachel

Kaylah

Great start to the shred, looking forward to the next 6 weeks.

Jane

Bro…. I’d like to say I kicked this workouts butt, but I did not! So challenging but it feels good to complete it! Great start to 2024!

Dannon

Paige

1.1.24 - 0 ; Me - 1 (only exception is I still can’t count…walking reps or glute bridges 😂) I’m ready for this shred 2.0!

Alli

Great first day of the shred program! Glutes will be feeling this one for days.

Allison

Such a good start to the year🤩 feels good to be back on a program and push myself!

Kelsey

My glutes are on fire 🔥! What a great workout !

Breanne

Awesome workout to start the program and the New Year!! Let’s get it 2024! 👊🏻

Erin

Lauren

Great start to the shred program!! I can’t wait to see the end results

Lindsay Dobitsky

- 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

Banded Bodyweight Hip Thrusts

Superset

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Put band above knees and step forward on a 45 degree angle. Go forward and backwards

Band Monster Walks

With one leg slightly behind the other, keep the back leg just as a support and not with any weight on it. Front leg should be doing all of the work

B Stance Single Leg RDL

Start your heaviest weight and do 10 reps, drop to a medium weight and do 10 reps, drop to a light weight and do 10 reps

Abduction Drop Set

Keep feet flat on the floor, lift hips up and squeeze your glutes, come back all the way down to the floor. Keep your core engaged the whole time

Bodyweight glute bridge

W1/D1 Lower Body

This was such a great workout to start my week! I really pushed myself with weights and proud of myself for it!

Sarah

Kicked my ass 2 months PP 🥵 the HIIT killed me!

Annie

Damn! That was a hard one! Did really well until the end. But happy I pushed myself to get it done 🔥

Eryl

W1/D2 Upper and HIIT

pakamon

This was a killer full body for me. I am a little behind due to being sick the last week, but so glad I pushed myself through the workout. It feels AMAZING!!!

W1/D3 Sweaty Full Body + Abs

Felt really sluggish today so I lowered my weights and pushed through. Glad I did

This awesome. Those 180 squat jumps were brutal!! My legs are feeling that for sure.

W1/D4 Lower Body

Week 1 done and loving the different workouts compared to the first shred program🔥

Tessa

So happy I completed my first week. It took longer due to being sick and adjusting being back at work from maternity leave. But so proud and love the program!!!

W1/D5 Upper and Cardio

Realized I did the wrong workout for legs Monday so coming back around to get myself back on this program! Great leg day!

Georgia

W2/D1 Lower Body

Week got all messed up with soccer , but absolutely loved that upper body … that HIIT though —- ☠️

Never underestimate the HIIT!! That was tough and I wanted to give up after round 3….so glad I didn’t and finished all the way through. So proud!!! 👊🏻👊🏻

💨 I’m gasping for breath after that hiit at the end!

W2/D2 Upper and HIIT

W2/D3 Sweaty Full Body + Abs

Those jump lunges at the end made my legs feel like jello. Had to take a few extra breaks on that one but finished all sets!

Those jump lunges are killer after your workout 💪🏼💪🏼

W2/D4 Lower Body

The added jog was tough. I’m not a runner but I broke it up with some walking to get through it !

Love the cardio to finish it off! Week 2 ☑️

W2/D5 Upper and Cardio

Killer leg day! Starting week 3 today and love it!

This was by far one of my favorite legs days. It really pushed me and I felt strong every time I completed a set!

Holy! WOW! That kicked my butt… dumbbell step up superset!!! 🥵 (even though DB sumo dropset is still my fav!!)

W3/D1 Lower Body

Crazy shoulder burn with this one! I feel pumped!! 👊🏻🪨

W3/D2 Upper and HIIT

Julie

Holy cow! That sure was a full body workout 💪🏻💪🏻🔥🔥

W3/D3 Sweaty Full Body + Abs

The 10x10 hip thrusts never get easier but give such a good glute pump🔥🔥

W3/D4 Lower Body

LOVED the hammer curl to lateral raise🔥 such a great workout!

Riana

Had to do a little adjusting but I’m glad I got it done for a little Sunday pump!! 💪🏼

Arms are definitely feeling it from this workout! 💪🏻🔥

W3/D5 Upper and Cardio

had to switch up a few things d/t equipment but still a killer leg day!

Shred 2.0…week 4 baby!! Feeling kinda awesome! 🤩 and, that was a good one to test my leg strength today!

What a great way to start the day! The stairs will definitely be challenging today 🔥💪🏻

W4/D1 Lower Body

❤️‍🔥 that upper body! That HIIT kicked my a$$; OH, and I’m pretty sure mountain climbers will ALWAYS ALWAYS be my
vice. Death by mountain climbers 😩 (don’t make me do them 😩😩😩

W4/D2 Upper and HIIT

The sweatier I got the harder those roll-up burpees got 😂

SWEATY FULL BODY FRIDAY! Drenched from head to toe! Loved this one! Definite a favorite like no other!! ❤️‍🔥❤️‍🔥❤️‍🔥

That ab workout at the end killed me🥵🔥

W4/D3 Sweaty Full Body + Abs

This was such a great leg day!!! Man those jump lunges to jump squats killed me.

Death by jump lunges to jump squats!! 🥵🥵🥵

My glutes are feeling it from those hip thrusts🔥

W4/D4 Lower Body

I’m beginning to really love upper body workouts… this is a fave! ❤️‍🔥

My arms are going to be sore tomorrow 💪🏻🔥

Loved this upper body workout, my arms are burningggg🔥. Love finishing the workout with a sweat from cardio!

W4/D5 Upper and Cardio

Totally forgot to complete this one! Instead of cardio I did a boot camp 🤦🏼‍♀️

W4/D6 Cardio

And, Kelsey just kicked it up notch… just a tad bit 🙄 😂 that was no joke… but loved everything about it. DB sumo squats by far my favorite!

I could barely walk out of the gym after this one🥵🔥

W5/D1 Lower Body

Birthday week!! 💗💗💗 so,
we double up on Monday and that was insane… HIIT 🥵

W5/D2 Upper and HIIT

Ok this one was brutal! I never look forward to doing Wednesdays but I always feel amazing when I’m done!

Loving these workouts to push me through the Wednesday slump🔥

W5/D3 Sweaty Full Body + Abs

Damn! Total leg burner 🔥 (a little behind due to a few schedule changes) but that was SO awesome! I smelled smoke… 😉

W5/D4 Lower Body

This was overtaken by my spin class for my cardio and jumped into a HIIT class. This week was a bit off with readjusting to my new schedule but still staying on track in getting it done . 🔥

W5/D5 Upper and Cardio

Shred 2.0: Week 5! Had to switch up my workouts , since I got rehired teaching indoor cycling 🤩 …Monday is now cardio day. Plus, soccer tonight … feeling great!

W5/D6 Cardio

Pretty sure I crawled out of the gym and left my legs behind… that split squat set  ❤️‍🔥❤️‍🔥❤️‍🔥 major burner!!

Going to feel this workout for a couple of days…. Wooow

W6/D1 Lower Body

Birthday week continues and crushed this one to complete the shred 2.0 program!  🔥 Excited to take some pictures tomorrow and continue maintaining where I’m at with some weekly workouts!  💪🏼

Love the combo of upper body and finishing with a quick HIIT circuit!

W6/D2 Upper and HIIT

❤️‍🔥❤️‍🔥❤️‍🔥Happy Birthday to me!! ❤️‍🔥❤️‍🔥❤️‍🔥 Crushed that killa sweaty full body!

Loved a good sweat to start the day🥵🥵

W6/D3 Sweaty Full Body + Abs

Birthday week: shred 2.0 final week. Loved this one… intense is an understatement ❤️‍🔥💗❤️‍🔥💗

W6/D4 Lower Body

Another killer workout and cardio session! Only one more cardio session until the program is finished!

Schedule change up… upper body Monday never felt better. 💪🏼 replaced cardio with soccer tonight … sometimes you have to restructure workout plans and it’s alright …

W1/D1 Lower Body

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