Name: Playbook - Alexandra Yaeger - W7/D4 Quads + Compounds
Uploaded: 2023-07-09T21:31:02.207Z
Duration: 75 min
Description: W7/D4 Quads + Compounds

Such a great way to start me day #legday🤍

Juanita Loftis

So gassed but amazing workout👌🏻👍🏻

Valentina Loiero

Move through the warm up exercises however feels best for you. Alternate back and fourth or move through one by one. 

Your warm up should be between 5-10 minutes!

- 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

Scoop Hamstring Stretch

Hip Flexor Mobility

Thoracic Mobility R

Thoracic Mobility L

Full Body Mobility R

Full Body Mobility L

Warm-Up

Deadlift

Incline Barbell Chest Press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Heel Elevated Barbell Squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until front knee is about 90 degrees
- forward lean over front leg to put more emphasis on the glutes 
- Repeat on the opposite side

Barbell reverse lunges

Knee Extension

Calf Raises- Machine

Superset

Leg Press

Remain upright, try your best not to lean forward or bend over on the arm railing for support. Set the pace to something that’s comfortable and feel free to change the speed higher & lower to challenge yourself!

Stair Master

W7/D4 Quads + Compounds

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

Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

W2/D1 Back & Deadlift

That was a KILLER if pushing yourself 😅

W7/D4 Quads + Compounds

Community

More workouts from Alexandra Yaeger