Name: Playbook - Kelsey Adkins - W4/D1 Lower Body
Uploaded: 2023-12-30T17:26:52.632Z
Duration: 45 min
Description: W4/D1 Lower Body

Jane

That band burner tri-set at the end thooo 🌶️🌶️

Amanda

Alexandra

Tessa

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

Michele

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!)

Alli

Great workout! I loved the booty triset at the end.

Erin

- 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

Smith Machine Bulgarian Split Squat

Pause for 3 seconds at the bottom of the squat

Band Goblet Squat with Pause

Superset

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Hips Banded RDL

Can do seated or lying depending on what your gym has or personal preference

Hamstring curl

Band Glute Bridge with Abduction

Band Fire-hydrants

Band Side Step Squats

Triset

W4/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!!

Sarah

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.

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 😂🔥

Rachel

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

Lindsay Dobitsky

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

W4/D1 Lower Body

Community

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