Name: Playbook - Kaytlin Neil - Get Stronger Week 1 Day 5 (GYM)
Uploaded: 2024-01-16T01:10:45.779Z
Duration: 90 min
Description: Get Stronger Week 1 Day 5 (GYM)

Ashley

Great workout! Had to modify a few things due to a sprain but kept going. Love feeling the burn!

Tonya

💃 LOVE supper body!!! I can feel getting stronger! Thank you for this!!🥰

-Circle your arms forward for 10 then backward for 10

Arm Circles Forward & Backward

-Squat down and kick each leg back in a lunge
-Twist your torso toward your leg, then away from it
-Stand back up

Squat to Lunge & Twist

-Keep your back flat against the wall
-Extend your arms over head
-Bend your elbows, lowing your hands while keeping your pinky touching the wall the whole time

Wall Slides

-Do two push ups (drop to your knees if needed)
-Go straight into 10 mountain climbers (5 each leg)
-Then right back into your push ups

2 Push Ups to 10 Mountain Climbers

Chest + Tris Warm Up

-Put your knee and same side hand on a bench
-Row a dumbbell up with your elbow high
-Keeping your elbow in place, extend the dumbbell up
-Lower the dumbbell back down, controlled

Tricep Kickback

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

Superset

-Start with the dumbbells extended above your shoulders and your back arched
-Lower the weights down to the side of your chest and press back up

Dumbbell Chest Press

*Modification: bend your legs
-This can be done on the ground but I like the bench to grip on to

Side to Side V-Ups

- Move the cable so it’s at shoulder height 
- Keep your elbow in line with your shoulder, and in the same place the whole time
- Extend your hand out and control back in

Cable High Elbow Tricep Extension

-Keep your elbows next to your sides and in the same place the whole time
-Straighten your arm and keep your wrist straight, don’t let them get cocked at the bottom
-Control back up

Rope Tricep Extension

-Set the cable so the cable is coming from shoulder level or slightly above
-Grab the cables in each hand
-Extend your arms out, keeping a slight bend in your elbows 
-Squeeze the handles together
-Control back out

Cable Flys

-Hold the yoga ball under your legs
-Really dig your heels into the ball
-Lift up your hips while you crunch your shoulder blades up 
-Control back down

Ball Reverse Crunch

-Using a box, stair or elevated surface, start in a push up position
-Drop down into a push up 
-Explode up and clap at the top

Elevated Clap Push Up

*Modification: bend your legs
-Put your hands on the bench
-Drop your hips down then back up while keeping your back close to the bench, almost like your scraping it on the bench

Tricep Dip

Finisher

It’s important to strengthen your body through its full range of motion, so don’t skip these stretches!

Sit back on your heels, relax into the full knee bend and shoulder stretch

Child’s Pose

-Put your arm against a pole or a wall bent at a 90 degree angle. 
-Twist your body until you feel a stretch, hold.
-Repeat on the opposite arm.

Right Arm Chest Stretch

Left Arm Chest Stretch

-Lay face down, put your hands under your shoulders and lift up
-Arch your back, pressing your hips into the ground, hold.

Cobra Pose

Upper Body Stretch

Get Stronger Week 1 Day 5 (GYM)

Tracy

Vanessa

Love it! Kicked my ass in the best way! 🙌🏼

Get Stronger Week 1 Day 1 (GYM)

Holli

Get Stronger Week 1 Day 2 (GYM)

Legs & glutes feeling this! That couch stretch...yikes

Great workout! Definitely feeling it today but worth it

Boom love legs. Starting to see muscles I’ve never seen before 🤩

Bailey Buzick

Get Stronger Week 1 Day 3 (GYM)

Completed yesterday's workout and then LISS. Feeling good going into my birthday weekend!

Loved it cuz it was recovery! My body thanks you!😉🥰

Get Stronger Week 1 Day 4 Active Recovery (or LISS)

Brie

I think this was my favorite workout of the week!! I’m obsessed with all the legs we’re going 😍💪🏼

🥵💪🏼oooh fall too the floor. My legs are gonna be sooore but good!

Get Strong Week 1 Day 6 (GYM)

Great wind down for today, I loved stretching and rolling. Got in a 30 minute walk as well.

Get Stronger Week 1 Day 7 Active Recovery (or LISS)

Mendy Joy

Was expecting more weights for arms🤭….but it was good!😁

Get Stronger Week 2 Day 1 (GYM)

Wooooo legs!! Did sprints today instead of sled stuff and wow 😅

Today you really kicked my arse! Tough one….stupid legs! 🥵😢

Get Stronger Week 2 Day 2 (GYM)

Cassandra

Great workout today, I wasn’t feeling the circuit at the end but I DID IT 💪🏼 feels great getting over that mental barrier

If you love arms….😍 like I do you will fall in love with this program🥰😂

Get Stronger Week 2 Day 3 (GYM)

Get Stronger Week 2 Day 4 Active Recovery (or LISS)

Loved this workout, got the heart pumpin’! Legs are my favorite and this was a great all-around leg workout

Legs legs legs….if you love legs this is for you!👊🏼

Get Stronger Week 2 Day 5 (GYM)

Great workout today, that finished was ridiculous 😅😅

Get Stronger Week 2 Day 6 (GYM)

Love the foam rollouts cuz I really need that!

Much needed foam roller day. Hurts so good!

Get Stronger Week 2 Day 7 Active Recovery (or LISS)

Will the couch stretch ever get easier?? 😂😂

Oh my legs…..🥵😫 up the weights gonna feel it in the morning!

This one snuck up on me, the workout wasn’t too challenging, but I definitely felt it at the end — I went up in weights!!

Get Strong Week 3 Day 1 (GYM)

Loved today’s lift, had to substitute extra shoulder taps for the push-up because I was dying, solid workout 💪🏼

Added some weights🥵 good sweat….arms🥰🥰

Get Stronger Week 3 Day 2 (GYM)

Loved this leg day 😍 made a couple modifications but it still killed 💪🏼

Get Stronger Week 3 Day 3 (GYM)

I love semi rest day…enjoying the foam rollouts & stretching plus some form of cardio. I did it just forgot to mark it yesterday 🤪

Get Stronger Week 3 Day 4 Active Recovery (or LISS)

I love a good arm workout & this is it! 💪🏼

Obsessed with the strength training focus of this program rather than a bunch of cardio. Everything about this is exactly what I need!!

Get Stronger Week 3 Day 5 (GYM)

Legs on legs — Got a good sweat with this one!

Get Stronger Week 3 Day 6 (GYM)

Get Stronger Week 3 Day 7 Active Recovery (or LISS)

This was a big one for the chest!! Pushed my weights and felt great

Added a little bit of weight on some lifts. Great arm workout!

Get Stronger Week 4 Day 1 (GYM)

Loved this lift, putting on the weight and it feels awesome!!

Great workout yes legs…but wasn’t bad! I added weight so I was happy!

Get Strong Week 4 Day 2 (GYM)

Nice quick workout, that finisher was intense. Overall, great arm day 💪🏼

If you asked everybody who LOVED arms…I would be jumping up & down! This is the workout for ME!!

Get Stronger Week 4 Day 3 (GYM)

Get Stronger Week 4 Day 4 Active Recovery (or LISS)

Well rounded leg day, felt that one!! Pushed the weights and feeling great

Ok enjoyed that one I’m not gonna lie🙃🤪

Get Stronger Week 4 Day 5 (GYM)

Holy back workout 😅💪🏼 felt great to finish this one, it wasn’t easy

Get Stronger Week 4 Day 6 (GYM)

Get Stronger Week 4 Day 7 Active Recovery (or LISS)

Get Stronger Week 5 Day 1 (GYM)

Get Stronger Week 5 Day 2 (GYM)

Oh yes legs🤐 this one wasn’t too bad😌

Get Strong Week 5 Day 3 (GYM)

Get Stronger Week 5 Day 4 Active Recovery (or LISS)

Great shoulder workout! Very enjoyable! 🥰

Get Stronger Week 5 Day 5 (GYM)

Oooh legs….coach already knows how I feel about legs🤭

Get Stronger Week 5 Day 6 (GYM)

Get Stronger Week 5 Day 7 Active Recovery (or LISS)

Get Stronger Week 6 Day 1 (GYM)

Wow, for a girl that hates legs that was enjoyable! I think by Week 6 I am tolerating legs more so thank you!

Get Stronger Week 1 Day 5 (GYM)

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