Name: Playbook - Alexandra Yaeger - W4/D4 Chest & Glutes
Uploaded: 2023-07-09T21:31:01.769Z
Duration: 60 min
Description: W4/D4 Chest & Glutes

Internal/External Stretch

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Dynamic

Hip Circles

- 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

- 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

Garland Stretch

Warm Up

Dumbbell Chest Press

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 1

This exercise can be performed in a squat rack or in the smith machine. The keys to performing a more “glute focused” squat comes from where the movement is initiated.

Hinge at the hips first, before bending at the knees. This activates the glutes first. Stop around 90°, don’t try and go further down as this will put stress on the lower back.

* Modification for this movement would be using the smith machine or performing with no weight

Glute Bias Squat

Elevated SM Split Squat

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

- Stand with your feet about shoulder width apart, toe slighted pointed out 
- Bend front knee slightly and place the toes of non working leg in line with heel of working leg
- Hinge at your hips, and lower the dumbbells toward the floor stopping around mid shin 
- Lift back up engaging your glutes

Dumbbell single leg RDL

Superset

W4/D4 Chest & Glutes

Back + Biceps

Challenge Recipes

Just finished signing up for the challenge.

Anna

THE PRIZE + ENTRIES

THE SPLIT

jennie

Shannon

Shalesa

W1/D1 Back & Deadlift

Andrea

W1/D5 Cardio + Core

Juanita Loftis

Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

W2/D1 Back & Deadlift

That was a KILLER if pushing yourself 😅

Rachel Cameron

W2/D2 Lower Stength

Amber

W2/D3 Shoulders & Arms

Alysha Rivas

W2/D4 Chest & Glutes

W2/D5 Cardio + Core

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

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! 😆

W3/D1 Back + Deadlift

I’m dead 😜 Killer workout!! Def seeing huge progress and strength 🤍

W3/D2 Lower Strength

W3/D3 Shoulders + Arms

I’m FEELING it! This was a great workout

Katelyn

Great booty burn!! Loving these challenges and feeling my body get stronger!! 🙌🤍

Valentina Loiero

W3/D4 Chest + Glutes

Our gym doesn’t have a pit shark machine..So found an alternative. Great leg day🙌🏼

W4/D4 Chest & Glutes

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