Name: Playbook - Kelsey Adkins - W1/D4 Lower Body
Uploaded: 2023-12-30T17:26:52.704Z
Duration: 60 min
Description: W1/D4 Lower Body

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

Sarah

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

Erin

Annie

The Bulgarian split squat superset… ☠️

Rachel

Those squat jumps to end, legs are going to feel that tomorrow.

Jane

Lots of PB’s today…. Yay!! (KAS glute bridges include) ❤️‍🔥

Alli

Oh wow! My legs are going to be sore today! That superset was killer 🥵🥵

Lindsay Dobitsky

Paige

Allison

That split squat superset was insane🥵🔥

Kelsey

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

This is the top half of a hip thrust. Start at the top go halfway down and then back to the top

KAS Hip Thrust

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press Feet Shoulder Width

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Bodyweight Bulgarian Split Squat

Superset

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

W1/D4 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

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!

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

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

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!

Breanne

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/D4 Lower Body

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