Name: Playbook - Alexandra Yaeger - W3/D5 LOWER BODY
Uploaded: 2024-03-15T21:50:26.157Z
Duration: 60 min
Description: W3/D5 LOWER BODY

Juanita Loftis

Lindie

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

Amber

Alicia

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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Starting with feet hip-width, and the bar over your mid-foot (where your shoelaces make a knot).
- Bend at the hips, keeping your knees soft and feet planted onto the floor.
- With arms straight, and back flat, grip the barbell and press the floor away to stand up.
- Stand tall and lower the bar down exactly how you picked it up.

Deadlift

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Use weights for this exercise if you can! Either one dumbbell or two.

Bulgarian SS

One Set = 6 reps leaning back, 6 reps forward lean 
- Sit in a hamstring curl machine adjusted to you, back against back pad (first half of video example)
- Curl the weight with your hamstrings slow and controlled.
- Pause at the bottom
- Slowly return to staring position

Repeat again, now sitting upright with a slight forward lean (second half of video example)

Seated hamstring curl

Diagonal Kick Backs

W3/D5 LOWER BODY

** 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

Danielle

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

Valentina Loiero

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

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

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

Jessica

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!! 🙂

W3/D5 LOWER BODY

Community

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