Name: Playbook - Alexandra Yaeger - W6/D5 Core + Cardio
Uploaded: 2023-07-09T21:31:01.994Z
Duration: 30 min
Description: W6/D5 Core + Cardio

Start the walking belt and adjust the speed to 1 MPH, then adjust the incline to 0%. Holding onto the handrails or the console for support, step onto the walking belt and begin moving the tread belt with your feet to manually move the belt.

Treadmill Push

Get into a high plank position, core engaged, and spine neutral. Using your core, try to bring your toes as high and as close to your hands as you can. Do not rock back and forth, if you find yourself doing so, don't bring your leg as high. Control the movement.

Plank Leg Abductions

Stand with your arms in the air, and one foot slightly behind the other. With force, alternate by driving your knees up to your chest while simultaneously dropping your arms alongside the knee that's raised. Alternate back and forth.

Knee Drives

Stand in a partial squat stance with feet shoulder-width apart.
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
Attempt to land with your feet out in front of you, reaching as far as possible with your legs.

Broad Jumps

Begin standing with your legs shoulder-width apart and a dumbbell in each hand. Place your hands on the floor, kick your legs back to plank position then jump your legs forward into a sumo squat stance. From this position, stay in a low squat, rest your elbows on your knees and curl the weight. Finish the movement by standing and bring the weight through a shoulder press movement. - Repeat

1/2 Burpee + Curl + Press Combo

20 Min EMOM

DB Core Isolation Holds

Alt. Stability Plank

Assisted Side Plank + Front Toe Tap

DB Plank Walks

Core

W6/D5 Core + Cardio

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🙌🏼

Francesca

W4/D2 Lower Strength

The burn is real! My shoulders felt that🔥

W4/D3 Shoulders & Arms

W4/D4 Chest & Glutes

Alicia

W4/D5 Cardio & Core

W5/D1 Lower Posterior

W5/D3 Back + Biceps

W5/D5 Core + Cardio

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

W6/D1 Lower Posterior

W6/D2 Shoulders, Chest & Tris

W6/D4 Quads & Compounds

W7/D2 Shoulders, Chest & Tris

W7/D3 Back + Biceps

Such a great way to start me day #legday🤍

So gassed but amazing workout👌🏻👍🏻

W7/D4 Quads + Compounds

Soo good! Can’t wait for the next challenge 💯

W6/D5 Core + Cardio

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