Name: Playbook - Kaytlin Neil - Get Stronger Week 4 Day 6 (GYM)
Uploaded: 2024-01-16T01:10:46.068Z
Duration: 90 min
Description: Get Stronger Week 4 Day 6 (GYM)

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

Bailey Buzick

-Start on all fours
-Place one hand behind your head on the base of your neck
-Rotate your elbow down toward the opposite arm until you feel a stretch 
-Rotate the opposite direction putting your elbow in the air, then back down
-8 reps each side

Kneeling Thoracic Spine Rotation

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-Lay face down
-Drive one leg up then across your body
-Tap your foot on the floor while keeping your shoulders on the floor
-HOLD this position each way for 30 seconds

Scorpion

-Start standing
-Walk your hands out to a plank position 
-Stick your glutes up in the air and press your heels into the floor
-Go back to plank position 
-Walk your hands back toward your feet

Inchworm Walkout to Downward Dog

Back + Bi’s Warm Up

-Hang on the pull-up bar, with your arms fully extended
-Relax your shoulders so your shoulders touch your ears
-Flex your back pulling your shoulders down and away from your ears ⁠
-Repeat

Scapular Pull-Up

-Overhand grip the bar
-Extend your arms all the way straight
-Pull your chin up to the bar
-Release back down

Pull Up

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted Row

- Hinge at the hips to lean forward, keeping your back flat
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Smith Machine Bent Over Row

Superset

-Sit on an incline bench
-Have dumbbells on each side 
-Curl the bicep up to the top
-Release, controlled back down

Incline Bench Bicep Curl

-Curl the dumbbells up like a normal bicep curl, but keep your palms facing each other
-Alternate between arms if the weight is really challenging

Hammer curls

-Grip the bar outside of shoulder width
-Keeping your shoulders rolled back (not letting them come up by your ears) pull the bar down to chest level
-Release back up

Wide Grip Lat Pull Down

-Grab a barbell with your palms facing towards you
-Curl the barbell up, keeping your elbows in place
-Release back down

Barbell Reverse Curl

- Stand with your feet shoulder width apart 
- Bear hug a med ball to your chest
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Med Ball Good Morning

- Pick up the med ball by bending your knees and keeping your back flat
- Pop it up over your shoulder using your hips 
- Turn around and toss it over the opposite shoulder

Med Ball Backwards Toss

- With your arms extended laying on the floor face down 
- Raise your upper body

Floor Overhead Back Extensions

Circuit

-Start in child’s pose, with your bum on your heels and your stretched out in front of you
-Thread one arm under the opposite arm until you feel a stretch, hold for 30 seconds
-Repeat on opposite arm

Child’s Pose Reach Throughs *HOLD

Scorpion *HOLD

- 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
*30 sec each side

Neck Stretch

Upper Body Stretch

Get Stronger Week 4 Day 6 (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)

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)

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 6 (GYM)

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