Name: Playbook - Alexandra Yaeger - W5/D2 LOWER BODY
Uploaded: 2024-03-15T21:50:26.191Z
Duration: 60 min
Description: W5/D2 LOWER BODY

Kiersten

Okay so you killed me today. But I love it so thank you!

Lindie

Alicia

My legs are screaming!! 😱 such a great leg day!

Amber

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

Start with a hip-width or wider stance. Toes pointing slightly out. Keep your core tight and start to 'sit' your hips back, initiating the movement at the hips. Keep your chest up tall and lower until roughly 90 degrees. Push through your heels as you drive the weight up until you reach the midway point of the movement. Then return to the bottom of the movement. Drive the weight through the heels all the way to the top, squeezing the glutes.

1 & 1/2 Squat

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Narrow Leg Press

Stand on one leg with a bench or box behind you.
Hold your arms out in front of your body if not using weight) or hold a dumbbell/kettlebell at the center of your chest.
Extend one leg out in front of your body.
Bending at the knee, begin to squat down on one leg toward the box or chair. It is extremely important to control the eccentric portion of this movement. Do not let yourself “plop” onto the bench. 
Do not stay seated, instead, lightly touch the box and immediately reverse direction and stand back up.
Repeat for the desired number of reps, then switch legs.

Single Leg Box Squat

Perform a standard reverse lunge. Once you return to your starting position, step back into a split squat. Your back leg should be elongated, with only a slight bend in the knee, but mostly string and fully extended. Return to the starting position and alternate back and forth.

Reverse Lunge to SS Combo

Perform the reps listed on EACH leg 
- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

- set your resistance to something that is challenge but you can stick to 
- adjust your resistance up and down through the time you’re biking (to create more or less difficulty)

Exercise Bike

W5/D2 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

Juanita Loftis

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!! 🙂

W5/D2 LOWER BODY

Community

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