Name: Playbook - Elika Bang - W4/D5 Hamstrings, Glutes, & Calves
Uploaded: 2022-09-21T23:39:09.305Z
Duration: 45 min
Description: W4/D5 Hamstrings, Glutes, & Calves

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

Chris

- Single leg knee drive

- Db deadlift

Superset:
- Sumo deadlift
- Single leg raise

- Tippy toe squat 

- Wide feet calf raises 

- Narrow feet calf raise

- Alt. tippy toe hop

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

-Stand holding a single dumbbell in your hand
-Perform a single leg deadlift allowing the other leg to raise behind you for balance
- Stand upright to the starting position and drive the free legs knee up as you do

Single Leg Knee Drive

-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 with a dumbbell in each hand
- Hinge at the waist lowering the dumbbells down to the ground
-Stand back up to the starting position

Sumo Deadlift

-Stand holding a single dumbbell in one hand at your side
-Rest the weight against the leg on e the same side
-Raise your leg up to the side adding resistance with the weight

Side Leg Raise

Superset 1

-Stand up on your toes while holding a dumbbell in each hand
-Lower into the bottom of  squat while staying on your toes
-Stand up out of squat while staying on your toes

Tippy-Toe Squat

-Stand toed out while holding  dumbbell in each hand
-Raise up onto your toes activating your calf muscles
-Lower to the starting position

Wide Feet Calve Raise

-Stand with your feet toed in with a dumbbell in each hand
- Raise up onto your toes activating your calf muscles
-Lower your heels back to the ground

Narrow Feet Calve Raise

-Stand holding  a dumbbell in each hand
-Stand up on to your toes
-Lightly hop around from foot to foot while staying on your toes

Alt. Tippy-Toe Hop

-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/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!

W4/D5 Hamstrings, Glutes, & Calves

Community

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