Name: Playbook - Alexandra Yaeger - W3/D1 Back + Deadlift
Uploaded: 2023-07-09T21:31:01.389Z
Duration: 60 min
Description: W3/D1 Back + Deadlift

jennie

The land mine row🔥 Such a awesome workout!! Feeling great🙌🏼

Juanita Loftis

Had to work in a few mods bc I was at home, but still happy to give it my best. I feel like when I work my back it sneaks up on me in a few days. We'll see! 😆

Alysha Rivas

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

Arm Circles

Arm Cross Over

Front Arm Swings

Deadlift

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

Assisted pull-ups

Lateral Pull Down - Two Handle Attachment

Single Arm Cable Row

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine single arm bent-over row - forward facing

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

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Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

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That was a KILLER if pushing yourself 😅

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