Name: Playbook - Alexandra Yaeger - W4/D2 BACK & BICEPS
Uploaded: 2024-03-15T21:50:26.169Z
Duration: 60 min
Description: W4/D2 BACK & BICEPS

jennie

Abril

Juanita Loftis

Alicia

Andrea

WEEK 4 Ladies!! I hope everyone is feeling strong & ready to put in the work this week. 

This week is designed so that you can complete the workouts from week one with a few minor tweaks. It’s designed this way so that you’re able to see if you’re making progress.

Can you lift a little heavier? 
Does that weight still feel the same?
Are you pushing yourself? 

If you can’t feel a difference in the weight you started with in week one OR you’re not yet able to increase weight… I want you to really focus on your exercises this week. 

Train with INTENTION. 
PUSH YOURSELF.

You’ve got this babe 👏🏼 please please don’t forget to message me directly with any questions at all!! I’m here to help you!

Arm Circles

Front Arm Swings

Arm Cross Over

Tricep Stretch

Warm Up

Lateral Pull Down Neutral Grip

Step 1: Attach a stirrup handle to a low pulley on a cable machine. Sit down in front of the cable machine with feet braced and knees slightly bent or kneel at the end of the machine, like shown.

Step 2: Grab the stirrup handle in your right hand with an overhand grip. Sit up straight with arm out in front. This is the starting position.

Step 3: Exhale as you pull the handle toward your waist, rotating it so that your palm is facing in when it reaches your side.

Step 4: Pause for a moment and then return to the starting position using slow and controlled movements.
Step 5: Repeat for a complete set and then switch sides.

Single Arm Cable Low Row

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

Straight Arm Pull Down

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

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

Assisted pull-ups

Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.

Hammer Curl

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

W4/D2 BACK & BICEPS

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

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

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

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!! 🙂

Debra Bailey

W1/D3 REST or HIIT

Kiersten

Kaije Rusnic

W1/D4 LEGS

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 🏋🏽‍♀️ 🔥🔥

Jennifer

W1/D6 REST or GLUTES

Always a good workout 🏋🏽‍♀️ 🔥

W2/D1 BACK + BICEPS

Gabriela millan

W2/D2 GLUTES

Shoulders and triceps were on fire 👏🏼

Lindie

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!!!

Jayme

W3/D1 BACK & BICEPS

Jessica Forehand

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

W3/D2 LEGS

Adrianna

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!!! 😵‍💫

Amber

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

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

Rachel Cameron

Hannah

W4/D1 SHOULDERS & GLUTES

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! 💪🏼😍

W4/D2 BACK & BICEPS

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