Name: Playbook - Elika Bang - W1/D5 Hamstrings, Glutes & Calves
Uploaded: 2022-09-21T23:39:09.224Z
Duration: 45 min
Description: W1/D5 Hamstrings, Glutes & Calves

Melani

John

Nico

Crystal

MarQuis

Bien bien! Los ejercicios del final, que al principio me moría de cansancio, cada vez son mas fáciles! 💪

Edgar

Mindaugas

The calf section made it lose its intensity. Other than that, good.

Tyler

Every time I start one of these workouts I think, “Alright. That looks pretty easy.” And then by the end of it I’m completely dead. 💀

Danny

Great workout, Elika!

Quick questions for sets 2 and 3:

For set 2, do we do 30 sec on each leg and then rest quick, or do just one side? So in total for the entire set, do we to 2 minutes on each side, or 1 minute?

I notice that we turn do the calf raise again in the next set. Do we do 30 seconds again on each side for each 30 second interval, or just one side? Just want to make sure I am following this correctly.

Thanks!

-Tyler

More detailed descriptions would be ideal I.e. what muscle of the body each workout is targeting. Another example where detailed descriptions could be improved is when workouts involve 2 different sides such as one legged calf raises, it would be ideal to have somewhere in the description say “10 reps on both sides EVERY cycle”. The way it’s framed currently seems as though it could be saying to just do the left side this set and Then the NEXT set do the other side. I suspect it’s meant for both sides each set but it’s kinda vague and I think other people would appreciate the clarity as well. Appreciate you mang, keep it up 👊

Joey

Just for clarification, the sets that are “single leg” are the reps per side? So even though the set is for 10 reps is it 10 for each side or do I switch legs for each set? I assumed it was for per side but wanted to check. Also is it ok to feel the deadlifts in my lower back a little? I felt it in my legs too and tried to focus on keeping my back neutral, but still felt it in the back. Just want to make sure my firm is ok.

Great! But there is one exercise that repeats twice 😉

Alejandro Sanchez Sierra

Superset:
- Db deadlift
- Sumo squat

- Single leg deadlift

Superset:
- Straight leg backwards raise
- Calve raise

- Single leg calf raise

- Frog sit calf raises

(EVERYDAY FINISHER - 2 set x 30 sec)
Jumping Jack
Burpee
High Knee
Mountain Climber

-Stand with a dumbbell in each hand
-With slightly bent knees hing forward at the waist lowering the dumbbells over your feet to the center of your laces
-Stand back up to the starting position

DB Deadlift

-Stand in a wide toed out stance holding a single dumbbell by its end in front of you
-Lower in to the bottom of a squat
-Stand back up to the starting position

Sumo Squat

Superset 1

-Stand in a very slight stagger stance holding a single dumbbell in your hand-
-Hinge at the waist lowering the dumbbell over your foot 
-Stand upright to the starting position

Single Leg Deadlift

-Stand on one foot
-Raise your free leg up and to the back
- Return your leg to the starting position

Straight Leg Backward Raise

-Stand holding a dumbbell in each hand
-Elevate one leg off the ground to the front 
-Perform a calf raise with the leg on the ground

Single Calf Raise

Superset 2

-Get into the bottom of a squat with your elbows on your knees
-From this position raise p onto your toes activating your calf muscles
-Lower back down to the start position

Frog Sit Calves Raise

-Stand in a stationary position
-Jump your feet apart as you raise your hands overhead
-Jump your feet back to the starting position as you lower your hands

Jumping jacks

- From a standing position drop down to the ground
-Get back up quickly

Burpee

-From  a stationary position run in place with high knees

High knees

-Start in a high plank position 
- Drive your knees one at a time towards your chest and back to the ground quckly

Mountain climbers

Every day finisher

W1/D5 Hamstrings, Glutes & Calves

Ricardo

After seeing your workout style and results on YouTube I knew your technique would help me achieve my desired goal using your method of training. Thanks Elika

W1/D1 Chest & Tri

A bit hard at the end, thanks for that 😁🤘

Ivan

W1/D2 Shoulders &  Back

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W2/D1 Chest & Tri

W2/D2 Shoulders & Back

Remy

W2/D3 Quads & Core

W2/D4 Full arm

Boom! 

That’s all I have to say about that workout hahah.

Elika, thanks for all that you do!

Have a very Merry Christmas!

W2/D5 Hamstrings, Glutes, & Calves

It was very intense. Deff have to get Im shape and keep up with the app because once’s you miss a couple of weeks coming back to it is hard . 😮‍💨

Steven

W3/D1 Chest & Tri

That additional 15 seconds on each exercise in the finisher is a great burn!

W3/D2 Shoulders &  Back

Erik

W3/D3 Quads & Core

Emiko

Enzo Cengiz

W3/D4 Full arm

Marin

W3/D5 Hamstrings, Glutes & Calves

W4/D1 Chest & Tri

There’s a machine exercise where the snatch press should be.

Superset 2 had a machine row video. FYI. I used the form from single arm row but with both arms instead.

Chris

W4/D2 Shoulders & Back

W4/D3 Quads & Core

W4/D4 Full arm

Great 4 weeks. I don’t have the ability to go to the gym. Do you recommend starting the four weeks over again?

W1/D5 Hamstrings, Glutes & Calves

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