Name: Playbook - Alexandra Yaeger - Day 1- SHOULDERS + BIS
Uploaded: 2024-03-15T21:47:59.591Z
Duration: 59 min
Description: Day 1- SHOULDERS + BIS

Lisa

Juanita Loftis

Happy Monday! Feeling STRONG💪🏼💪🏼

Lindie

Seated Shoulder Press

Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
Stand with a straight torso and have the dumbbell by your side at armâ€™s length with the palm of the hand facing you. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbell back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.

Single Arm Lateral Raise

Pushup

Tempo Curl

Superset

Arnold Press

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the rope attachment with both hands, palms facing each other.
- Initiate the movement by moving your arms back and outward, bringing the center of the top attachment to your forehead.
- Pause at the end of the motion before returning the handle to the start position.

Rear Delt Cable Pull

- Taking a dumbbell in your working hand, lean forward. Press your elbow against the inside of your leg. Allow your working arm to hang perpendicular to the ground. This will be your starting position.
- Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
- Lower the dumbbell back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.

Isolated Single Arm Curl

Stand tall, abs engaged, barbell at your collar bone and elbows making a W. Dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling. Lower with control, back to your collar bone with elbows making an 11. Make sure to catch the barbell softly by gently dipping your knees as it returns to your collar bone.

Barbell Push Press

Day 1- SHOULDERS + BIS

Skyanne

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 3 Day 3: SHOULDERS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Day 5- BACK

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Day 1- SHOULDERS + BIS

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