Name: Playbook - Alexandra Yaeger - W1/D4 LEGS
Uploaded: 2024-03-15T21:50:26.086Z
Duration: 60 min
Description: W1/D4 LEGS

jennie

Kiersten

Kaije Rusnic

Danielle

Angelica

Maria

Leg day always kills me but this was a whole new level of dead of I love it 😂

Jayme

Lisa

Amber

Good, did the home workout as well 😅 didn’t have 2 machines at home to finish this one in full 🥲

Jennifer

Man that one was a little tough! Never did back extensions before and those burned the glutes so good!

Adrianna

Feeling these legs today! 🔥😍🙃😂😭 it’s a love/hate thing hahaha! Thank you girl for all your hard work! I love your programs!

Lindie

Valentina Loiero

Alicia

Hannah

My legs are absolutely dead not even through week 1! And I love it 🔥♥️🔥

Alexandra

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- 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

Hip Circles

DYNAMIC 1

Leg Press

Knee Extension

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

Bulgarian SS

Heavy DB Squats

Let your upper body hang down so that your upper back rounds, or at least gets to neutral. Lock your back in that position.
The disposition of your back should move as little as possible during this exercise.
All movement should come from the hips and glutes.

Back Extension

W1/D4 LEGS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

Debra Bailey

W1/D3 REST or HIIT

Stephanie

W1/D5 CHEST & TRICEPS

When I first saw the workout I thought it was gonna be easy pesar but oh my lawddd! What a mighty workout 🏋🏽‍♀️ 🔥🔥

Andrea

W1/D6 REST or GLUTES

Always a good workout 🏋🏽‍♀️ 🔥

W2/D1 BACK + BICEPS

Gabriela millan

W2/D2 GLUTES

Shoulders and triceps were on fire 👏🏼

W2/D3 CHEST, TRICEPS, SHOULDERS

Oh my god! Is my body on fire? Heck yeah. This HIIT hit me hard. L I T E R A L L Y 🔥

Holy Calories Burned!!!!! Insane, but soooo good.

W2/D4 REST OR HIIT

Added a treadmill workout on the end, killed my legs

I had to do 3 reps of lunges.  Next time I'm hopefully able to do all 5.

W2/D5 LEGS

Whooped my butt! But a very good full body workout

After being so sick and unable to even get up from bed to eat or function… this work out beat my butt. So simple yet too fire 🔥

Thought this was going to be easy!!! Sweating so hard!!! 😅 🥵

W2/D6 REST OR FULL BODY

When I first started this challenge I couldn’t even do one push up. I did them all this time!!!

W3/D1 BACK & BICEPS

Jessica Forehand

Caught up for this week! Ready for next weeks workouts!

W3/D2 LEGS

Literally the hardest HIIT workout especially after leg day!!!

W3/D3 REST OR HIIT

Playing makeup because I missed a workout this week! But I loved this one! Feeling A-mazing!!

Cassidy

W3/D4 SHOULDERS + TRICEPS

Girl, when I tell you I can barely walk after that workout, I mean it!!! 😵‍💫

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

This one has me sweating and shaking in the best way 😅😅

Rachel Cameron

W4/D1 SHOULDERS & GLUTES

W4/D2 BACK & BICEPS

So good!! Looks easy but it’s no joke😅

Brooke

W4/D3 Rest or Cardio Craze

Definitely feeling the burn after this leg day 🥵 went up to 270 lbs for leg press for the first time today 🥳

Lindsay

W4/D4 LEGS

Love it!!! Added 2.5# ankle weights for my 20 min walk🔥🤪

W4/D5 CHEST & TRICEPS

Leg day is my favorite, this workout was so good!

W4/D6 REST or GLUTES

Love this workout ! I love how strong I feel and how I’ve gotten better at pull ups!!

Amazing burner to start my week!!! I love working my back! 😍

W5/D1 BACK + BICEPS

Okay so you killed me today. But I love it so thank you!

W5/D2 LOWER BODY

Oh my burn!!! I upped my weights today!!! Girl I love how strong I am getting!

W5/D3 CHEST + TRICEPS

Such a great HIIT! My body feels it everywhere 😅🔥

W5/D4 40 Min HIIT Or REST

W5/D5 SHOULDERS & GLUTES

Sweating so much more than I anticipated with this one 😅

W5/D6 REST OR FULL BODY

Pulling more weight just feels so good! I love back and bicep workouts! 💪

W6/D1 BACK & BICEPS

W6/D2 CHEST & CARDIO

Had to change it up a bit since I came to the gym when it was SLAMMED with high school kids but I made it work and fell freaking AMAZING!

W6/D3 GLUTES + HAMSTRINGS

Did an active rest day with a 2 mile walk with ankle weights!

ZoeyLynn

W6/D4 30 MIN EMOM OR REST

W6/D5 SHOULDERS & TRICEPS

Wiggly legs and sweating buckets for that one 😅

W6/D6 LOWER BODY

Amazing workout! Definitely a good choice for Monday!! 🔥

W7/D1 BACK

A few days behind because work was wild Thursday night but I’m back! Awesome chest/tri workout!!! Definitely getting g stronger!

I don't have an incline treadmill in my home gym, but I surprised myself by being able to walk my stairs for the 20 minute set! 😅

W7/D2 CHEST & TRICEPS

Amazing leg day!!! I used to hate and dread leg day but my results are making me change my mind! 🔥🙃

W7/D3 LOWER BODY

W7/D4 REST OR 3rd LOWER

So glad that I didn’t take the rest day! This workout was great! 🦾☀️

W7/D5 REST OR HIIT

Your workouts are amazing! I can’t believe how much i’ve improved and the weights are increasing. Def feeling great, girlie🤗

I can definitely see my strength increasing! Went from push pressing 5s after surgery to 25 today 🎉

W7/D6 SHOULDERS & GLUTES

Pushed myself HARD today! Started out not wanting to come but forced myself and damn I’m glad I did! 💪🏼😍

W1/D4 LEGS

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