Name: Playbook - Kelsey Adkins - W5/D4 Lower Body
Uploaded: 2023-12-30T17:26:52.732Z
Duration: 45 min
Description: W5/D4 Lower Body

It wasn’t Bulgarian split squats but the split squat hops that got me like…😫 Holy moly! Dead legs.

Alli

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Bring heels closer together and point toes outward. 

Do not lock knees at the top

Leg Press Frog Stance

Superset

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

Dumbbell bulgarian split squat

Split squat hop

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

Legs a little more than shoulder width apart and toes pointed out. 

Squat down then come up then do an RDL.

For the RDL push your butt back, keep back flat, and knees slightly bent.

Dumbbell Sumo Squat to RDL

Keep your core tight, don’t arch your back, kick up using your glute

Cable Kickback

W5/D4 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.

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 

Michele

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

W5/D4 Lower Body

Community

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