Name: Playbook - Alexandra Yaeger - BACK & CORE
Uploaded: 2024-03-15T21:45:10.330Z
Duration: 45 min
Description: BACK & CORE

back and core on fire!!! The best workouts!

Valentina Loiero

Ashley

Great work out. Wish I had options if I didn't have the big band.

Colleen

kimlee

Day 2 done. Plank toe taps are a killer!!💪

Amanda

Day 2 done ✅ Thoae plank toe taps are a killer!!

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

3-1 Tempo Curl

- Holding a TRX strap in each hand, with your palms facing down towards the ground. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, pushing your elbows out to the side of your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row- Wide

Attach a single grip handle to the rowing station.
Then, sit on the bench and grip the handle with your left hand.
Now, sit back on the bench and pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
Slowly reverse the motion until your arms are extended straight.
Complete the ideal number of reps for the exercise.
Then, perform the exercise with your right arm.

Seated Single Arm Row

In a high plank position, keep your core tight. Alternate touching your right toe with your left hand, your left toe with your right hand, and continuing. Push back with your shoulders and latts while you push your hips towards the ceiling.

High Plank Alt. Toe Taps

Alt. Plank Hand Lifts

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
(Modified version shown in clip is utilizing your lower leg for support, bending at the knee and planting your leg on the floor) 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

BACK & CORE

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

BACK & CORE

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