Name: Playbook - Alexandra Yaeger - W6/D1 Lower Posterior
Uploaded: 2023-07-09T21:31:01.843Z
Duration: 60 min
Description: W6/D1 Lower Posterior

My lower body is jello😅 Great way to start the day

Juanita Loftis

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

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 3 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Smith Machine KAS

Smith Machine Glute Squats

Glute Bias SS

Glute Tempo Step Ups

Hack Squat Good Morning

Back Extension

W6/D1 Lower Posterior

Back + Biceps

Challenge Recipes

Just finished signing up for the challenge.

Anna

THE PRIZE + ENTRIES

THE SPLIT

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Shalesa

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Andrea

W1/D5 Cardio + Core

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

W6/D1 Lower Posterior

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