Name: Playbook - Alexandra Yaeger - DAY 30: UPPER BODY
Uploaded: 2024-03-29T17:22:31.999Z
Duration: 60 min
Description: DAY 30: UPPER BODY

Workout was awesome!! I love love your back workouts🙌🏼

Juanita Loftis

Arm Circles

Arm Cross Over

Front Arm Swings

Warm Up

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

Heavy DB Rows

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

Single Arm Lat Pull

Alt. Stability Plank

Unicorn Crunch

Weighted Crunch Holds

CORE

DAY 30: UPPER BODY

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

Andrea

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

DAY 30: UPPER BODY

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