Name: Playbook - Elika Bang - W3/D3 Quads & Core
Uploaded: 2022-09-21T23:39:09.267Z
Duration: 45 min
Description: W3/D3 Quads & Core

Erik

Tyler

Could do all reps of 45sec / flutter and crunch kicks.

Ethan

Superset:
- Db squat 
- Weightless squat 

Superset:
- Alt. backwards lunge
- Alt. Lunge jump

Goblet squat

Superset: 
-Bear hug tuck
- Push-up to plank

- Flutter kick

- Crunch kick

(EVERYDAY FINISHER - 2 set x 45 sec)
Jumping Jack
Burpee
High Knee
Mountain Climber

-Stand holding a dumbbell in each hand at your shoulders. 
-Lower into he bottom of a squat
-Stand back up to the starting position

DB Squat

Weightless Squat

Superset 1

-Stand holding a dumbbell in each hand
-Step back with one leg into a reverse lunge
-Step back up to the starting position
-Alternate legs for desired reps

Alt. Backward Lunge

-Start in the bottom of a lunge
-Jump up out of lunge and with legs front to back while in the air 
-Alternate legs back and forth

Alt. Lunge Jump

Superset 2

-Stand holding a single dumbbell in your hands at your chest in the goblet position
- Lower to the bottom of a squat
-Stand back up to the starting position

Goblet Squat

-Lay on the back of your butt and lower back in the hollow position 
-Tuck your knees up as you crunch and reach under your butt touching finger tips 
-Return to the starting position

Bear Hug Tuck

-Start in a high plank position 
-One arms at a time lower to an elbow plank position
-One arm at a time return to the high plank position

Pushup to Plank

Superset 3

-Sit on the back of your butt with your legs elevated off the ground and your hands on the ground for stability
- Kick your legs up and down opposite of each other in a flutter kick motion

Flutter Kick

-Sit on the back of your butt with your upper body supported by your hands
-Elevate your legs 
-Tuck your knees towards your chest and then extend your legs to straight
-Reverse the movement to the starting position

Crunch Kick

-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

W3/D3 Quads & Core

Melani

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

John

W1/D1 Chest & Tri

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

Ivan

Nico

W1/D2 Shoulders &  Back

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W1/D5 Hamstrings, Glutes & Calves

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

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.

Danny

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?

W3/D3 Quads & Core

Community

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