Name: Playbook - Alexandra Yaeger - W5/D5 SHOULDERS & GLUTES
Uploaded: 2024-03-15T21:51:47.279Z
Duration: 60 min
Description: W5/D5 SHOULDERS & GLUTES

Alexis

ZoeyLynn

Lauren Street

Increase weight after each set if you can!

Seated Shoulder Press

- 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

- Begin in a standing position. Hold dumbbells in each hand, at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, lightly bend at the elbows and perform a lateral raise. Return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching or can be performed in an alternating fashion.

Reverse Lunge w/ Lateral Raise

Lay on a decline bench or sit up bench. Hold yourself in place by grabbing the top of the bench, above your head. Set the dumbbell on the floor, standing straight up. Grab the dumbbell between your feet and pull your feet towards your glutes. Continue for the set reps. Be sure to keep your back flat and don't arch.

Lying DB Hamstring Curls

Take a plate and stand with your feet shoulder width apart. Raise the plate to your chest, put the elbows close to your body.
With no leg drive or leaning back, extend through the elbow to raise the plate over your head, slightly forward (not directly above head) Lower the weight to the starting position and then bring the weight to the right around your head. Be sure not to arch your back. The movement should be controlled by the shoulders. Slowly return the plate to the starting position and repeat the exercise according to the training plan. Alternating circling around the head from right to left sides.

Plate Press + ATW

Single Leg Elevated Glute Bridge

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Bent Arm Lateral Raise

W5/D5 SHOULDERS & GLUTES

Lindie

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

Elisabeth

GUIDED JOURNAL WEEK 1-7

Short simple and sweet. Seeing your before photos is super helpful. Signed up tonight can’t wait to dive in and start tomorrow.

Perfect intro short sweet and to the point!

HOW TO SUBMIT PHOTOS

I love these! I take a screenshot and set it as my Lock Screen so I read them Everytime I get on my phone

I just love when you do these. I printed mine and hung it up in my kitchen cabinet by my coffee cups so I see it every day!! 💖

Amanda

I loved these. And looking forward to saying these daily this week 💖

Nadia

WEEK 1-7 AFFIRMATIONS

Hard! But I finished and for that I am proud 💪🏼

Samantha

Gabriela millan

It was a great challenging workout! Kicked my butt , I did the glute bridge wo weights and it was still hard and great! Thanks!!

Melanie

W1/D1 GLUTE FOCUS

So excited! I’ve loved watching you on TikTok and you’ve always been an inspiration. I am so happy to tag along and be a part of this journey.

W1/D1 START HERE- WELCOME TO SUMMER SWEAT

That was a great arm workout , easy to follow , I’m still sore from yesterdays lower body workout so I loved changing it to arms today thanks!!

Lauren

Had to increase some reps. I'm still strong

Roxie

W1/D2 UPPER BODY

Tiffany

W1/D3 REST or HIIT

kimlee

I realize my balance sucks... but definitely a great workout 🥵🥵

Sivea

W1/D4 LEGS

Great workout I’m sweating and feeling it in my arms!!

Colleen

W1/D5 FULL BODY

I want to cut my legs off but in a good way

Ashton

Rebecca

W1/D6 REST or 3rd LOWER BODY DAY

That was great I really feel it in my thighs!!

The single glute bridge one is a killer. 😅 will have to work my way up to them. Great work out as usual

W2/D1 LOWER BODY

W2/D2 UPPER BODY

🥵🥵🥵🥵 great workout for a Friday!!!

Dripping head to toe again! These kill me so good

W2/D3 REST OR HIIT

W2/D4 SHOULDERS + BACK

I was gone for a week and 1/2 and this was my come back. I’m sweating. Beach sweat is real today 🥵

Jennifer

W2/D5 LOWER BODY

Intense work out! Exhausted but it feels good

Lyric

W2/D6 REST OR FULL BODY

Good way to end my Monday 🏋️‍♀️

W3/D1 BACK & BICEPS

After being off for 2 weeks b/c I was sick. It was good to back. I’m sweating in every crevice of my body. 🫣💪

Did this last night but forgot to mark it completed. I think I was dead 💀 😂🔥🍑

W3/D2 LEGS

Wow!!!  I doubted this 20 min workout until I did it 😅

Wow felt a lot longer then 20 minutes I’m dying!

W3/D3 REST OR HIIT

Jessica

W3/D4 SHOULDERS + TRICEPS

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

The sumo to curtsy squat....🥵🥵🥵 Burns so good!

W4/D1 GLUTE FOCUS

I have lost weight in the past 4 weeks doing. I have stayed consistent with this program. This has helped me feel better about myself and so happy to see a transformation in this program. Thank you 🥵

Happy Wednesday! I have such a hard time with push ups and the plank shoulder taps! Grrr

W4/D2 UPPER BODY

Yvonne Victoria

40 minutes later… definitely wasn’t prepared for this one 🥵

W4/D3 Rest or Cardio Craze

Always a good burn with leg day! 🦵💪

W4/D4 LEGS

🔥 Definitely beginning to feel my muscles really differently with these workouts. Loving the program.

W4/D5 FULL BODY

W4/D6 REST or 3rd LOWER BODY DAY

Yes!! This week I’ve realized it’s not about losing weight, it’s the strength built!! This strength training has helped me get back into jogging; my legs haven’t been tired at all from jogging! Growth!! ❤️

W5/D1 BACK + BICEPS

My booty is killing me from the second to last exercise lol. Went up to 30 lbs and I’m feeling it

I feel so much stronger already, I was able to up my weights to 20’s!

My legs are still killing me from last leg day. This was challenging!!

W5/D2 LOWER BODY

I went up on my weights and my arms are feeling it but girl I feel so strong 😝

W5/D3 CHEST + TRICEPS

The last one and the kettle bell walk got me 🥵

Selina

W5/D4 40 Min HIIT Or REST

W5/D6 REST OR FULL BODY

Things I struggled with in the first few weeks I feel like I’m mastering them this week. Feels so amazing

Transforming my noodle arms week by week 😌

W6/D1 BACK & BICEPS

W6/D2 CHEST & CARDIO

W6/D3 GLUTES + HAMSTRINGS

W6/D4 30 MIN EMOM OR REST

15s are feeling light now! Man do I feel strong!

Went up to 15’s and wow feeling so strong!

W6/D5 SHOULDERS & TRICEPS

Holy moly this one killed me!!! I’m so happy I got it done though!

W6/D6 LOWER BODY

Wow okay loved this one. I’m beginning to really love upper arm days

W7/D1 UPPER BODY

Wow I did not think I was going to sweat this much 🥵

Pushed myself hard through this. Patting myself on the back especially seeing my progress I feel so good!

W7/D2 LOWER BODY

W7/D3 REST or EMOM

W7/D5 LOWER BODY 2

One thing I’m noticing is my stamina is improving each week        💪🏽🥹

W5/D5 SHOULDERS & GLUTES

Community

More workouts from Alexandra Yaeger