Name: Playbook - Alexandra Yaeger - W1/D1 Back & Deadlift
Uploaded: 2023-07-09T21:31:01.126Z
Duration: 60 min
Description: W1/D1 Back & Deadlift

jennie

Shannon

Shalesa

Juanita Loftis

Brooke

Awesome workout! Had a couple at home subs but still feel great.

Alysha Rivas

Great! Had to make a few modifications due to lack of gym equipment but it worked well!

Bess

Francesca

🔥🔥first day back after almost two weeks break from the gym 🫣🫠

Andrea

Debra Bailey

Repeat the series of stretches for 3-5 minutes. Before your workouts, you should be doing dynamic stretches! 

Meaning do not HOLD a movement. Continue moving through the motions!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hamstring Slides

Active Quad Stretch

Garland Stretch

Warm Up

Set 1 is your warm up set. This weight should be light & easy for the reps listed. Warm up sets are meant to get comfortable with the movement pattern moving into your working sets.

Set 2 is another warm but set but should be a slightly heavier weight that’s still manageable for the reps listed while maintaining form.

Set 3-6 are working sets and should be a weight that’s challenging enough that the last 1-2 reps are difficult. **while maintaining form**

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

Lateral Pull Down - Two Handle Attachment

- 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

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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

W1/D1 Back & Deadlift

Community

More workouts from Alexandra Yaeger