Name: Playbook - Elika Bang - W3/D5 Hamstrings, Glutes & Calves
Uploaded: 2022-09-21T23:39:09.278Z
Duration: 45 min
Description: W3/D5 Hamstrings, Glutes & Calves

Marin

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 45 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

W3/D5 Hamstrings, Glutes & Calves

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!

W3/D5 Hamstrings, Glutes & Calves

Community

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