Name: Playbook - Kaytlin Neil - Get Stronger Week 4 Day 5 (HOME)
Uploaded: 2024-01-16T01:10:45.946Z
Duration: 90 min
Description: Get Stronger Week 4 Day 5 (HOME)

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

Jessica

Great leg day! Great mix of cardio and strength

Samantha

Angie

-Stand on the sides of the treadmill
-Turn the treadmill speed up to a speed that is a comfortable walk for you (1.5-2.5)
-Lift your body up with your hands 
-Flip backwards and put your feet on the sides of the treadmill 
-While still holding your body weight up, step one foot onto the track at a time
-Walk five minutes
-Reverse the steps to get off

Backwards Walk *if you own a treadmill*

-Lay on your back 
-Raise your hips up into a glute bridge 
-Take small steps to walk your feet out, go as low as you can without letting your glutes touch the floor
-Walk your feet back up

Glute Bridge Walkout

-Lay on the floor with your knees bent
-Press through your heels while you raise your hips up
-Pulse 1-2” at the top

Glute Bridge Pulse

-Attach a band to a pole, table or sturdy chair 
-Lay on the floor with your knees up and press your lower back into the floor, keeping your core tight
-Pull the band so your hands are over your shoulders 
-Drop one leg at a time
-Each leg drop = 1 rep

Banded Dead Bug

Activation

*sticking your feet under a couch can work for this!

-Find a place where you can secure your feet into position
(You can also have a partner hold your ankles)
-Keep your body straight, and fall forward
-Try your hardest to control a the way down
-Push up at the bottom to get back up, while still keeping hamstrings under tension
-May want to put padding under knees

Nordic Hamstring Curl

-Start in a sprinters lunge
-Staying low, hop up and switch legs

Plyo Sprinter Lunge

Superset

-Place a dumbbell on your hips
*Add a yoga mat under the dumbbell if it’s uncomfortable 
-Raise your hips up while pressing your heels into the floor
-Control back down

Weighted Glute Bridge

-Run your feet quickly while staying low and moving to your side then touch the floor
-Repeat to the opposite side

Lateral Quick Feet Floor Touch

Single Leg RDL

4 sets of the Zercher Squat & 3 sets of the FHL calf raise!

*Try getting into the position with lighter dumbbells and if it’s too awkward/uncomfortable for you, hold a single dumbbell like a goblet
-Pop the dumbbells up to your shoulders, keeping your elbows high and aligned with your shoulders
-Squat down, making sure your heels stay on the floor
-Stand back up
*This is a drop set, so try to go up in weight as the reps go down each set!

Dumbbell Front Squat

-Put your hands against a wall
-Walk your feet out to the furthest point you can keep your heels flat on the ground, you should feel a stretch in your calf
-Raise your heels up and back down

FHL Calf Raise

-Lunge down and pulse three times at the bottom
-Jump up and switch legs

3 Pulse Jump Lunge

-Do a half squat and thrown six straight punches
-Sprawl your feet back
-Hop back into the half squat to throw 6 punches

6 Punches to Sprawl

-Do five squats
-Then drop down into a plank position and do 5 plank jacks
*Walk your feet in and out instead of hopping them in and out for a modification

5 Squats 5 Plank Jacks

-Drive one knee up to hip level or higher while doing a little skip hop on the opposite leg
-Alternate legs

A-Step

Quick HIIT

Do one minute of each leg for the Couch Stretch, 1 minute Pancake Stretch, then 1 min each leg for Outer Glute Stretches, then finish with a second minute of Pancake Stretch.

**DO NOT SKIP THESE! Strength through range of motion is so important!

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

-Get a yoga mat or pad and put it up the wall and on the floor 
-Put your back shin flat against the wall
-Bring your front leg up into a lunge position 
-Lift your torso up as high as you can, you probably won’t be able to be upright the first couple of times you do this stretch
-Work your way to getting your shoulders to the wall

Couch Stretch

-Put your hands on the ground 
*If you can’t reach the ground, put them on a stair or elevated surface
-Press one heel into the floor at a time 
-20 each leg

Elephant Walk

Lower Body Stretch

Get Stronger Week 4 Day 5 (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)

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

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

Get Stronger Week 4 Day 1 (HOME)

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)

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 5 (HOME)

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