Name: Playbook - Alexandra Yaeger - W4/D6 REST or GLUTES
Uploaded: 2024-03-15T21:50:26.184Z
Duration: 45 min
Description: W4/D6 REST or GLUTES

Juanita Loftis

Valentina Loiero

Leg day is my favorite, this workout was so good!

Amber

Alicia

ZoeyLynn

Today is your second optional day! Use it as a rest/recover day is your need it or use this workout as your 3rd lower body day!

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

KAS Hip Thrust

Tempo DB Step-ups

Start with your feet wider than shoulder distance apart and a dumbbell in the middle of your feet.
Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you.
Keep your core tight and lift the dumbbell by extending your legs and standing up straight.
Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. Your weight should remain in your heels. Bend through the hips and knees. Once you’ve reached the lowest point in your squat, extend back up to standing.

Sumo DB RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Stand tall with your feet about shoulder-width apart holding a pair of light-weight dumbbells together in front of you, palms facing in. Your chest should be out, shoulders back, and knees unlocked. Maintain the natural curvature in your back. This is your start position.
- Facing forward throughout and staying as upright as possible, take a big step out to your side, angling your foot just slightly out. Descend, keeping your trailing leg straight.
- Push back up and bring your leg back to the start position.
- Place the stepping foot on the floor and gently bend at both knees until the stepping knee is almost on the ground.
- Repeat to the opposite side and complete the desired number of repetitions.

Side Lunge to Curtsy Lunge

W4/D6 REST or GLUTES

** 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!! 🤍🤍🤍

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!! 🙂

W4/D6 REST or GLUTES

Community

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