Name: Playbook - Kelsey Adkins - W3/D1 Lower Body
Uploaded: 2023-12-30T17:26:52.552Z
Duration: 45 min
Description: W3/D1 Lower Body

Another amazing workout! I am still sore for the full body workout I did 2 days ago

Lindsay Dobitsky

Haley

Did this after Pilates class and it definitely killed my legs! 🔥☠️

Rachel

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

Sarah

Tessa

Alli

Day 1 of week 3 down! I’m so proud of myself! Thank you for keeping me motivated and making this easier for the one who has never liked the gym 💕

Erika

I feel so good after todays workout! I love how empowered I feel doing Kelsey’s workouts💪🏻

Erin

This workout is in my top 5 favorites. I loved that the moves were a bit different, but still targeting all of the same muscle groups. I love pushing myself and seeing the change in my strength as the challenge continues.

Chloe

Michele

- 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

Barbell Stationary Lunge

Pause for 3 seconds at the top and squeeze glutes

Barbell Hip Thrusts with Pause

Bodyweight Hip Thrusts

Superset

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Put band above your knees and load dumbbells on shoulders, step to one side and squat and then step to the other side and squat

Dumbbell Band Side Step Squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Abductor Machine Lean Forward

W3/D1 Lower Body

Angie

So good! 🤩 Was feeling bored with my usual workouts! This was challenging! Felt the burn!!🔥🔥

Needed something new. Feeling bored of the gym and not making the progress I want.

Humbled!🔥

Delaney

W1/D1 Lower Body

Kelsey is always killing it with her workouts! I usually don’t pay from workout programs but this one is worth every penny!!

Amazing! So far these workouts have been very challenging. 🔥

Amazing! Had a good sweat during and as I was leaving 🙂

W1/D2 Upper and HIIT

First workout on the program and I LOVED IT.. ready for a change from my usually powerlifting. Exciting for the full 6week shred 🎉

Devan

Kendall

Wasn't any easier second time, killer sweaty workout.

Jane

W1/D3 Sweaty Full Body

Woah.. I’m not gonna be able to walk right after that 😰 thanks Kels!

I did leg press instead of hip thrusts and 10 sets were absolute torture 😂🔥

W1/D4 Lower Body

Love this one. Shoulders and quads on 🔥

Julia 

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 🔥🔥

Madison Sharp

Kaitlyn

W2/D1 Lower Body

Tayla Friday

You are keeping me humble with these workouts

W2/D2 Sweaty Full Body

 Cassie

Great upper, but legs on fire from HIIT🥳🔥

Tamara

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Georgia

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

W2/D4 Lower Body

Another challenging workout. It was a sweaty one and my body feels good

Bailey

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

W3/D1 Lower Body

Community

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