Name: Playbook - Elika Bang - W4/D3 Quads & Core
Uploaded: 2022-09-21T23:39:09.294Z
Duration: 45 min
Description: W4/D3 Quads & Core

Superset:
- Db alt side squat 
- Jump squat

- Lunge split squat 

- Sumo squat 

Superset:
- Body weight sit-up
- Hip plank raise 

- Alt toe touch

- Russian twist

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

-Stand in a wide stance while holding a single dumbbell by its end in your hands
-Lower to one side in a side squat 
-Stand back up to center
-Alternate sides back and forth

DB Alt. Side Squat

-Stand with your feet shoulder apart.
-Lower into the bottom of a squat
-Jump up and out of a squat into the air landing safely with slightly bent knees

Jump Squat

Superset 1

-Stand in a front to back stagger stance while holding a dumbbell in each hand
-Lower towards the ground into stationary lunge position
-Stand back up to the starting position

Lunge Split Squat

-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

Lay on your back with bent legs and the bottom of your feet on the ground
-Sit u and reach forward until your shoulders pass your hip creese 
-Lower back to the starting position

Bodyweight Sit-Up

- Get into an elbow plank position 
-Raise your hips up into the air into a low pike
-Lower your hips back down to the starting position

Plank Hip Raise

Superset 2

-Lay on your back with your legs elevated 
-Reach across your body and reach towards the opposite foot in a crunching motions

Alt. Toe Reach

-Sit on the back of your butt with your upper body and legs elevated
-Rotate your hands from side to side as you work your legs as pistons back and forth

Russian Twist

-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

W4/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!

W4/D3 Quads & Core

Community

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