Name: Playbook - Alexandra Yaeger - W6/D6 LOWER BODY
Uploaded: 2024-03-15T21:50:26.230Z
Duration: 60 min
Description: W6/D6 LOWER BODY

Wiggly legs and sweating buckets for that one 😅

Rachel Cameron

Alicia

Lindie

Amber

I’m so happy when I look in the mirror now! The muscle definition is insane!!

Jessica

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- 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

Hip Circles

DYNAMIC 1

Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Keep your head up at all times and maintain a straight back.  Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until roughly 90 degrees. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position

Barbell Squat

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

Knee Extension

Diagonal Kick Backs

Place both feet so that they are about hip-width apart, and step forward with the right leg. Lower the left knee almost to the floor without touching the ground. Keep chest up tall and maintain a neutral spine. Both knees should be at a 90-degree angle. From the bottom of the movement push the right foot into the floor, push through your front heel to return to starting position. Alternate between legs or complete set reps on one side then move onto the alternate leg.

Barbell Front Lunge

Tempo DB Step-ups

W6/D6 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!

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!! 🙂

W6/D6 LOWER BODY

Community

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