Name: Playbook - Kaytlin Neil - Get Stronger Week 4 Day 1 (HOME)
Uploaded: 2024-01-16T01:10:45.889Z
Duration: 60 min
Description: Get Stronger Week 4 Day 1 (HOME)

Jessica

What a shoulder burn! All the pushups and liked the core worked in

Samantha

I only wish there were more push-ups…….said no one ever 😂

Angie

-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

-Hold a dumbbell over your head
-Lower the dumbbell behind your head, keeping your elbows in the same place the whole time
-Extend the weight back up

Overhead Tricep Extension

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline 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

-Sit on a bench with your hands behind you
-Raise your legs straight up, then lower them down and out and bring them back together at the bottom, making a triangle
*Bend your knees for modification

Bench Triangle Leg Raise

-Attach a resistance band to a pole or stair case 
-Hold the band with an underhand grip 
-Keep your elbows tucked into your side
-Extend your arms down
-Control back up

Band Underhand Tricep Extension

-Start in a low plank position 
-Straighten your arms pressing your palms 
-Control back down into a low plank position
*Do as many as you can on your toes then drop to your knees

Plank Tricep Extension

-Lay on a bench with two dumbbells above the center of your chest
-Keep a slight bend in your arms and lower the dumbbells down to about shoulder level
-Raise back up

Dumbbell Fly

*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

-Start in a high plank
-Bend your knees, sticking your butt up
-Come forward down into a push up
**Feel free to drop to your knees or take out the push up if you need a modification

Blast Off Push Up

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 4 Day 1 (HOME)

Great workout! Need to substitute some of the jumping exercises.

Oh my goodness it was WAY WAYYYY harder than I was expecting! Only 5 reps? I thought it would be too easy! Boy was I wrong!😅 it completely kicked my butt! Absolutely loved it!💪🏻👏🏻

Mikayla

Get Stronger Week 1 Day 1 (HOME)

chelsie 

Get Stronger Week 1 Day 2 (HOME)

Get Stronger Week 1 Day 3 (HOME)

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

Great workout! My chest muscles are shaking 💪🏻🙌✅

It was good, my favorite this week so far.

Janet

Get Stronger Week 1 Day 5 (HOME)

This one was tough! Made some modifications towards the end because of my knees. 🦵✔️

That finisher was killer!!! Only made it 3 rounds🔥🔥🔥

Ali Henslee

Get Strong Week 1 Day 6 (HOME)

So sore and out of breath! Glad for the recovery time ✔️

Just did some stretching today!! Definitely needed!! Excited for another week!

Needed that! Also got a walk in today 🙂

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

These workouts are great! The finisher always gets me 😂 Feeling strong 💪

Happy Monday! Shoulder day is my fav 💪🏼

Get Stronger Week 2 Day 1 (HOME)

Great workout ! That extra set got me though 😂

I have a love hate relationship with leg day 😂 but today felt great!!! I even upped my weights for most workouts 💪

Get Stronger Week 2 Day 2 (HOME)

I loved this one ☝️!!!
I enjoy back strengthening!!!

Great workout! My arms are done with that added 5th set . My daughter is also doing these with me!

Feeling really strong this week 💪💪💪

Get Stronger Week 2 Day 3 (HOME)

I did a yoga session last night for recovery ! Much needed

Love the full body stretch!!! I can feel the little changes on my flexibility! 😍

Karen

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

Great workout! Wishing my knees could handle it better. 🦵🏋🏻‍♀️

I'm actually glad it didn't have the cardio ! My body wasn't ready for a finisher 😂 a

Didn’t hate that leg day 😂🏋️‍♀️.

Get Stronger Week 2 Day 5 (HOME)

Love this upper body workout! I surprised myself with being able to use heavier weight with the tricep kickback

I wasn’t overly motivated this morning but got it done and am so happy I did!!! I am loving these workouts it’s been such a fun change!  I have been lifting for the last couple years but needed something new and these have been a great new challenge 💪🏋️‍♀️.  Thank you!!!

Get Stronger Week 2 Day 6 (HOME)

Completed yesterday! Guess I forgot to swipe 😒

Did a 10 minute stretch today and did a light core session

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

Loved the leg workout! Finisher not so sure 😃 20 reps might be excessive ha

That finisher kicked my ass, because I AM FINISHED! I kept looking to make sure I was reading the 4 rounds right. Great sweaty workout! And I ❤️ the low lunges

Mendy Joy

Get Strong Week 3 Day 1 (HOME)

One of my favs! Increased my weight today! Added in the 1min plank.

Great workout! Was able to increase my weight in some moves and feel so strong

So good! Up weights on everything 💪❤️🤘

Get Stronger Week 3 Day 2 (HOME)

Great workout! Loved the agility moves within :)

My legs are on fire!!! 🔥🔥 those finishers!!! 🦿

Get Stronger Week 3 Day 3 (HOME)

I did a 5mins run on the treadmill and stretched 10mins after our thanksgiving meal.

Completed a Mobility workout for my active recovery

Light run on treadmill today. Gearing up for 1st 5k on the year on Saturday.

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

Loved this! Had to do a couple practice reps of the reverse curls to make sure I had it right ! Great workout

Get Stronger Week 3 Day 5 (HOME)

Tough one ☝️ need to find substitutes because of my knees.

Great lower body workout! Love the ATG split lunges great for mobility

Get Stronger Week 3 Day 6 (HOME)

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

Great! Those finishers get me every time and and those sprinters those are tricky felt it on the standing leg

That single leg RDL is impossible. I have to hold on to the wall to keep from toppling over.

Get Strong Week 4 Day 2 (HOME)

Great upper body! Increased weight more than I'm used too with the shoulder presses :)

Get Stronger Week 4 Day 3 (HOME)

Did some cardio today and used my message gun :)

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

Woke up a little under the weather but gave it my all. Feeling short of breath after one round of the HIIT.

Great leg day! Great mix of cardio and strength

Get Stronger Week 4 Day 5 (HOME)

Get Stronger Week 4 Day 6 (HOME)

Did a fun cardio boxing class today!
Ready for week 5!

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

Starting week 5 stronger. Tried to take the squats and lunges a bit deeper.

Get Stronger Week 5 Day 1 (HOME)

Increased some of my weight 💪🏻👍🏻✅

Get Stronger Week 5 Day 2 (HOME)

This is one of my favorite leg workouts love working the hamstrings , walking lunges, And calf work!

Get Strong Week 5 Day 3 (HOME)

Did a bodyweight balancing strength workout

20 min treadmill walk on an incline this morning.

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

Feeling strong 💪 love the 5 reps so I can go heavy and then the added 5th set is fire 🔥

Get Stronger Week 5 Day 5 (HOME)

Time is going by fast! Almost to the last week :) For the finisher modified a little for example 10 fast feet to sprawl I just fo 10 fast feet 10 sprawls goes by faster and not going up/ down as much

Get Stronger Week 5 Day 6 (HOME)

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

Feeling the pump! Love that upper body one ☺️

Get Stronger Week 6 Day 1 (HOME)

This was so tough! I could only do parts due to my knees. I made substitutions.

I had to half a$$ this one. So hard to work out when you’re alone with a puppy 😭

Workout seemed extra long tonight. I do love the drop catch split squats

Get Stronger Week 6 Day 2 (HOME)

Love upper body!!! Working on my pushups has been important since my shoulder surgery. 💪🏻

Upper body is definitely more my jam! But oh my shoulders and triceps felt the burn on that one

Pretty sure I nearly died of push-up’s at the end 🥵😂

Get Stronger Week 6 Day 3 (HOME)

Did a start strength workout with light dumbbells focusing on form stretch and mobility for my active recovery

Get Stronger Week 6 Day 4 Active Recovery (or LISS)

This one is my favorite leg workout ! Love the new variation with the plate overhead!

Get Stronger Week 4 Day 1 (HOME)

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