Name: Playbook - Alexandra Yaeger - DAY 10: LOWER
Uploaded: 2024-03-15T21:43:30.618Z
Duration: 45 min
Description: DAY 10: LOWER

Alexis

- Stand tall, holding a dumbbell in each hand.
- Take a medium step to your left or right, planting the opposite foot and keeping the knee straight.
- Bend the stepping knee as much as you feel comfortable doing.
- At the bottom of each rep, one hand will be on either side of the bending knee.
- Press the floor away to return to your starting position.

Lateral Lunge

DB RDL- Glute Bias

- Begin in a standing position. Your hands should be hanging at your sides, with dumbbells in each hand. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching, or can be performed in an alternating fashion.

Reverse Lunge

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

SL Glute Bridge w/Knee Drive

DB Front Squat

Start with your feet slightly further than to hip-width apart in a parallel position, your arms up. Squat down by pushing your weight back into your heels and your tailbone back, ensuring that your knees do not collapse inwardly. Keep your chest upright. When you lower into the squat, bring your arms down to touch the floor. Push through your foot and jump into the air, repeating for desired reps or time.

Sumo Squat Jump w/Floor Tap

Tempo Sumo Center Squat Jump

DAY 10: LOWER

I love the full description of the first two workouts but there was no description on the next few. Also felt a little advanced for beginner but I consider myself in between so it was ok for me personally. Good burn though!

Monika

Denise

Started my 38th year around the sun strong! Thanks for inspiring me and getting me started. Here’s to a tear of healthy, happy, and strong!

Danielle

DAY 1: LOWER BODY

Great - my triceps are burning but a good burn!

Colleen

DAY 2: SHOULDERS + TRICEPS

Amber

I can’t believe I made it 30 minutes. I truly didn’t think I would. This better me workout has made me so much stronger!!

Jayme

DAY 3: AMRAP/CARDIO

The Bulgarians and lunge w/kick backs kicked my butt!

Awesome workout! I never sweat this much! Also, thank you for adding your Spotify playlist, it helps keep me in the right mindset during the workout.

Crystal

My legs are shaking And I’m sweating!!!This workout was just enough intensity to feel the burn. 4th day and I already feel the changes. 🤩

Ashton

DAY 4: LOWER BODY

Amanda

I love this, I actually enjoyed working out!

Chazz 🖤

DAY 5: UPPER BODY

Very achievable and still had me sweatin’!

Lisa

DAY 6: GLUTE FOCUS

Good upper workout. I like the complex movements in this one.

DAY 7: UPPER BODY BLAST

Yvonne Victoria

Nadia

DAY 8: CIRCUIT TRAINING/CARDIO

Shoulders and tri’s on 🔥 this app has made feeling good and working out easy and reaching goals possible! Keep doing what your doing girl! You’ve inspired my own fitness journey

DAY 10: LOWER

Community

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