Name: Playbook - Alexandra Yaeger - W3/D1 BACK & BICEPS
Uploaded: 2024-03-15T21:51:47.199Z
Duration: 60 min
Description: W3/D1 BACK & BICEPS

Ashton

Good way to end my Monday 🏋️‍♀️

Lyric

Alexis

My biceps got a nice pump goin on after this workout! 🔥

Lauren Street

Nadia

DB Dead Row

3 seconds down - 1 second up

Be sure to keep your shoulders pressed down and rolled back. Imagine 'locking' them into that position while you perform this exercise.

Tempo Curl

Perform these movements back to back with no rest between exercises.

- 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

Get into a high plank position. Place your hands about 36 inches apart. This will be your starting position.
Lower yourself down until your chest almost touches the floor as you inhale (your elbows should be at a 45-degree angle. Not straight out to the side) Next, breathe out and press your upper body back into the starting position. Keep your core tight and press though your palms.
Repeat this pattern for the desired number of repetitions.

Push-Up

Superset

DB Pullover

If you don’t have a band, complete this movement without the band, keeping the band placement the same

Superman Pull Downs

Reverse DB Fly

W3/D1 BACK & BICEPS

Lindie

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

Elisabeth

GUIDED JOURNAL WEEK 1-7

Short simple and sweet. Seeing your before photos is super helpful. Signed up tonight can’t wait to dive in and start tomorrow.

Perfect intro short sweet and to the point!

HOW TO SUBMIT PHOTOS

I love these! I take a screenshot and set it as my Lock Screen so I read them Everytime I get on my phone

I just love when you do these. I printed mine and hung it up in my kitchen cabinet by my coffee cups so I see it every day!! 💖

Amanda

I loved these. And looking forward to saying these daily this week 💖

WEEK 1-7 AFFIRMATIONS

Hard! But I finished and for that I am proud 💪🏼

Samantha

Gabriela millan

It was a great challenging workout! Kicked my butt , I did the glute bridge wo weights and it was still hard and great! Thanks!!

Melanie

W1/D1 GLUTE FOCUS

So excited! I’ve loved watching you on TikTok and you’ve always been an inspiration. I am so happy to tag along and be a part of this journey.

W1/D1 START HERE- WELCOME TO SUMMER SWEAT

That was a great arm workout , easy to follow , I’m still sore from yesterdays lower body workout so I loved changing it to arms today thanks!!

Lauren

Had to increase some reps. I'm still strong

Roxie

W1/D2 UPPER BODY

Tiffany

W1/D3 REST or HIIT

kimlee

I realize my balance sucks... but definitely a great workout 🥵🥵

Sivea

W1/D4 LEGS

Great workout I’m sweating and feeling it in my arms!!

Colleen

ZoeyLynn

W1/D5 FULL BODY

I want to cut my legs off but in a good way

Rebecca

W1/D6 REST or 3rd LOWER BODY DAY

That was great I really feel it in my thighs!!

The single glute bridge one is a killer. 😅 will have to work my way up to them. Great work out as usual

W2/D1 LOWER BODY

W2/D2 UPPER BODY

🥵🥵🥵🥵 great workout for a Friday!!!

Dripping head to toe again! These kill me so good

W2/D3 REST OR HIIT

W2/D4 SHOULDERS + BACK

I was gone for a week and 1/2 and this was my come back. I’m sweating. Beach sweat is real today 🥵

Jennifer

W2/D5 LOWER BODY

Intense work out! Exhausted but it feels good

W2/D6 REST OR FULL BODY

After being off for 2 weeks b/c I was sick. It was good to back. I’m sweating in every crevice of my body. 🫣💪

Did this last night but forgot to mark it completed. I think I was dead 💀 😂🔥🍑

W3/D2 LEGS

Wow!!!  I doubted this 20 min workout until I did it 😅

Wow felt a lot longer then 20 minutes I’m dying!

W3/D3 REST OR HIIT

Jessica

W3/D4 SHOULDERS + TRICEPS

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

The sumo to curtsy squat....🥵🥵🥵 Burns so good!

W4/D1 GLUTE FOCUS

I have lost weight in the past 4 weeks doing. I have stayed consistent with this program. This has helped me feel better about myself and so happy to see a transformation in this program. Thank you 🥵

Happy Wednesday! I have such a hard time with push ups and the plank shoulder taps! Grrr

W4/D2 UPPER BODY

Yvonne Victoria

40 minutes later… definitely wasn’t prepared for this one 🥵

W4/D3 Rest or Cardio Craze

Always a good burn with leg day! 🦵💪

W4/D4 LEGS

🔥 Definitely beginning to feel my muscles really differently with these workouts. Loving the program.

W4/D5 FULL BODY

W4/D6 REST or 3rd LOWER BODY DAY

Yes!! This week I’ve realized it’s not about losing weight, it’s the strength built!! This strength training has helped me get back into jogging; my legs haven’t been tired at all from jogging! Growth!! ❤️

W5/D1 BACK + BICEPS

My booty is killing me from the second to last exercise lol. Went up to 30 lbs and I’m feeling it

I feel so much stronger already, I was able to up my weights to 20’s!

My legs are still killing me from last leg day. This was challenging!!

W5/D2 LOWER BODY

I went up on my weights and my arms are feeling it but girl I feel so strong 😝

W5/D3 CHEST + TRICEPS

The last one and the kettle bell walk got me 🥵

Selina

W5/D4 40 Min HIIT Or REST

W5/D5 SHOULDERS & GLUTES

W5/D6 REST OR FULL BODY

Things I struggled with in the first few weeks I feel like I’m mastering them this week. Feels so amazing

Transforming my noodle arms week by week 😌

W6/D1 BACK & BICEPS

W6/D2 CHEST & CARDIO

W6/D3 GLUTES + HAMSTRINGS

W6/D4 30 MIN EMOM OR REST

15s are feeling light now! Man do I feel strong!

Went up to 15’s and wow feeling so strong!

W6/D5 SHOULDERS & TRICEPS

Holy moly this one killed me!!! I’m so happy I got it done though!

W6/D6 LOWER BODY

Wow okay loved this one. I’m beginning to really love upper arm days

W7/D1 UPPER BODY

Wow I did not think I was going to sweat this much 🥵

Pushed myself hard through this. Patting myself on the back especially seeing my progress I feel so good!

W7/D2 LOWER BODY

W7/D3 REST or EMOM

W7/D5 LOWER BODY 2

One thing I’m noticing is my stamina is improving each week        💪🏽🥹

W3/D1 BACK & BICEPS

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