Name: Playbook - Kaytlin Neil - Get Stronger Week 4 Day 3 (GYM)
Uploaded: 2024-01-16T01:10:46.016Z
Duration: 45 min
Description: Get Stronger Week 4 Day 3 (GYM)

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

Bailey Buzick

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

-Hold your elbows up to shoulder level with your arms bent at a 90 degree angle
-Drop your hands down as far as they go without letting your shoulders internally rotate
-Bring your hands back up

Shoulder Rotations (up & down)

-Have your elbows down by your sides with your arms bent at a 90 degree angle
-Rotate them toward the middle of your body, then away from your body

Shoulder Rotations (in & out)

-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

-Put your arms out in a “T”
-Circle your hands in a tight circle forward about 1 inch

Small Shoulder Circles Forward

-Put your arms out in a “T”
-Circle your hands in a tight circle backwards about 1 inch

Small Shoulder Circles Backwards

-Walk your hands over into a high plank position
-Touch each shoulder twice, while keeping your core tight so your hips don’t move back and forth 
-Walk your hands back ip

Inchworm Walkout to 4 Shoulder Touches

Shoulder Activation

-Take a seat on a chair or bench
-Hold the dumbbells to about 90 degrees
-Press dumbbells above your head 
-Lower back down

Seated Shoulder Press

-Stand upright with the dumbbells in hand
-Leading with your elbows, row the dumbbells up to your shoulders
-Control back down

Dumbbell Upright Row

Superset

-Hang onto the pole by the cable machine so you’re leaning slightly
-Lift the cable up to shoulder level

Cable Leaning Lateral Raise

-Move the cable to shoulder level 
-Keep your palms facing the floor
-Pull the cable starting in front of your shoulder out to your side then back to the front

Cable Rear Delt Fly

-Hold dumbbells down at your hips
-One at a time, raise the dumbbell up to shoulder level and control back down
-8 reps each arm

Alternating Front Raise

-Hold two dumbbells in front of your shoulders
-Slightly bend your knees 
*think POWER not PRESS*
-Pop the dumbbells up over your head, using your legs to get them up

Dumbbell Thruster

-Start in a bear crawl position
-Shoot your left leg under your left arm, picking up your right arm 
-Tap your left glute on the ground, while extending your left leg and keeping it parallel to the ground
-Bring your body back to a bear crawl position 
-Repeat on opposite side
-8 reps each leg

Sit Outs

-Hold a dumbbell over your head laying on the floor
-Lift the dumbbell up as your raise your torso while you crunch your knees in
-Control back down
-Make sure your full back comes off the floor

Dumbbell Pull Over Crunch

Finisher

- Put your hand over your head and grab your ear
- Gently tilt your head to the side 
- Pull your opposite shoulder down to increase the stretch
*15 sec each side

Neck Stretch

-Bend over and the hips with your arms overhead
-Swing side to side
-10 each way

Hanging Swings

-Put your arm over head, let your hand fall behind your head
-Lightly push on the back of your elbow with your opposite hand
-15 sec each arm

Tricep Stretch

Crossbody Arm Stretch

Upper Body Stretch

Get Stronger Week 4 Day 3 (GYM)

Tracy

Vanessa

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

Get Stronger Week 1 Day 1 (GYM)

Ashley

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

Tonya

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

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)

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

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

Get Stronger Week 1 Day 5 (GYM)

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)

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 4 Day 3 (GYM)

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