Name: Playbook - Kaytlin Neil - Get Stronger Week 4 Day 6 (HOME)
Uploaded: 2024-01-16T01:10:45.958Z
Duration: 90 min
Description: Get Stronger Week 4 Day 6 (HOME)

Jessica

Janet

Samantha

-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

-Attach a band to a higher area so you can pull it down, like you’re doing lat pulldowns
*If you’re at home attaching it to stairs works great!
-Grab the band in both hands
-Pull your shoulders down only flexing your lats (this is a small movement)

Band Scapular Pull Down

*The goal is to pull the band with A LOT of resistance since it’s only 5 reps
-Sit on a box with a band attached to the bar
-Grip the band and pull the band down until your hands are at your shoulders
-Hold for a second at the bottom
-Release with control back up

Band Lat Pull Down

-Start with the dumbbells down by your side
-Curl the dumbbell up
-At the top twist your pinky in toward your body for a little added squeeze
-Control back down
-Alternate dumbbells if you’re using really heavy weight

Bicep Curls

-Bend over so your torso is parallel to the floor
-Row your elbows up wide and high (this targets the back of your shoulders)

Wide and High Elbow Row

Superset

-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

-Bend over so your torso is parallel to the floor 
-Hold the dumbbells with your palms facing each other 
-Raise the dumbbells up
-Control back down

Reverse Fly

-Attach a band to a stable object
-Row your hands back, squeezing your shoulder blades together 
-Control back out

Band Seated Row

-Hold the dumbbells with your palms facing your body
-Tuck your elbow into your side and raise the dumbbell up, keeping your palm facing away from you
-Control back down

Alternating Reverse Curl

-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 (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.

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!

Angie

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)

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)

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 6 (HOME)

Community

More workouts from Kaytlin Neil