Name: Playbook - Alexandra Yaeger - W7/D1 BACK
Uploaded: 2024-03-15T21:50:26.234Z
Duration: 60 min
Description: W7/D1 BACK

Juanita Loftis

Amazing workout! Definitely a good choice for Monday!! 🔥

Lindie

Valentina Loiero

Lateral Pull Down - Two Handle Attachment

DB Pullover

Stand in front of a cable machine as if you are about to perform a straight arm lat pulldown. Grasp a straight bar or rope and while keeping your arms straight, use your lats to pull the bar to each side of your body as if you were rowing a kayak. Repeat movement so that you row equal times to each side and so that you row equal times with each arm positioned on the top and bottom.

Kayak Row

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Mornings

Alt. Dead Row Combo

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

W7/D1 BACK

** 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!! 🤍🤍🤍

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

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!! 🙂

W7/D1 BACK

Community

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