Name: Playbook - Kelsey Adkins - W4/D4 Lower Body
Uploaded: 2023-12-30T17:26:52.664Z
Duration: 45 min
Description: W4/D4 Lower Body

Michele

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

Erin

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

Alli

Sarah

The supersets were brutal but amazing! 🥵

Steph Stock

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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 a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Hold a dumbbell down and grip any way that is comfortable for you. Squat down and jump up as high as you can while holding the weight

Weighted Squat Jump

Superset

With each foot on an elevated surface use a dumbbell or kettlebell to do a sumo squat. 

Make sure you are getting depth and going below horizontal. 

You can use boxes, plates, or even benches to stand on.

Deficit Sumo Squat

With each foot on an elevated surface use a dumbbell or kettlebell to do an RDL. 

Make sure you are getting depth and going below horizontal. 

You can use boxes, plates, or even benches to stand on.

Deficit RDL

Cable Front Squat

W4/D4 Lower Body

Rinalda

Angie

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

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 😂🔥

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

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

Sydney

W2/D5 Full Body Strength

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

Haley

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

W3/D1 Lower Body

absolutely drenched after this one 🔥🥵

Wow I am dead after that workout! AMAZING

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

W3/D4 Lower Body

Love me a good full body strength burn! 🔥

Katie

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

Ashley

W3/D5 Full Body Strength

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

Amanda

Alexandra

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! 🫶🏽

W4/D2 Sweaty Full Body

Wow no words 😮‍💨 loved this workout 💪🏻

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

Looking at these workouts they don’t seem bad but once you start…holy smokes!

❤️‍🔥 FBF! Feeling strong 💪🏻

W4/D5 Full Body Strength

Beth

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

Kari

Tessa

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🔥🥵

Kaylah

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

These full body hiit workouts are great! Especially when your scrunched on time

Almost threw up my pre-workout. Loved it! 🔥❤️‍🔥

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

Glutes are going to feel that tomorrow. Great finisher

W6/D4 Lower Body

Incredible program! Challenged me every day! 🔥

Great workout to start my Saturday off with!!

W4/D4 Lower Body

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