Name: Playbook - Alexandra Yaeger - Week 1- Day 1
Uploaded: 2024-03-15T21:58:36.377Z
Duration: 45 min
Description: Week 1- Day 1

Astrid

Started sweating within the first workout. Didn’t feel comfortable enough doing some stuff without a spotter so I did some alternates.

Alexis

Thank you! It was great! Just getting back into it at the gym!

Jessica

Definitely helped me push myself. Especially the Bulgarians. Loved it. Can’t wait for tomorrow

Kimber

Amazing workouts! My legs were shaking by the end!

Brianna Hemphill

Candi

My form isn’t that good when it comes to Bulgarian Squats so I avoid them but since it’s in the program, I couldn’t avoid it so I actually did them without weights and had much more control.

Bhuma

valeria

I didn’t think that just 5 exercises would make my legs shake so much 😅 loved it though!

Rachel Cameron

Kiley

Best workout I felt in a long time! Legs shaky and sweaty!! Ready to come back tomorrow for more💪🏽

Kelsie

For the first day back at the gym, I finished with wobbly legs and maybe a bit nauseous.

Gabriela Sanchez

First workout with your app! It was short and sweet and I felt the burn! Better than other workouts I have done

Sarah

Virginia

Kaije Rusnic

Sweating like crazy  .... beginner status

Cecelia

It was amazing. Thank you for keeping it simple

Yvonne Victoria

Stephanie

Great ! It was good to be back to the gym with ur workouts. Luv from New Zealand

Fabiola

Shalesa

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

- Set up your squat rack with the barbell at shoulder height.
-  Facing the rack, step under the barbell, resting the bar across your upper back - not on your neck.
- Stand up to lift the barbell off of the rack, keeping your elbows up to maintain tension in your upper back.
-  Step back to keep the barbell clear of the rack, and set up with feet about shoulder-width apart and toes at a slight angle outward.
- Brace your core and sit back with a hip hinging motion to lower the weight, bending your knees until your upper leg is parallel to the floor.
-  Rest as required at the bottom position (2-3 seconds is Ok), then push up back to the starting position while driving through your heels.
- Repeat as many times as required.

Pause Squat

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. Create a forward lean to put more emphasis on the glutes. Push through your heels, keeping your hips under you, squeezing the glutes at the top of the movement.

Glute Focus Bulgarian SS

Stand with your feet shoulder-width apart. Holding a barbell at hip height. Maintain only a slight bend in the knees. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins until you feel a stretch in your hamstrings. Do not go all the way to the floor or try to touch your toes with the barbell. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL

Lay on a decline bench or sit up bench. Hold yourself in place by grabbing the top of the bench, above your head. Set the dumbbell on the floor, standing straight up. Grab the dumbbell between your feet and pull your feet towards your glutes. Continue for the set reps. Be sure to keep your back flat and don't arch.

Lying DB Hamstring Curls

Week 1- Day 1

I’ve been working on my fitness for 16 months and that’s the first time I’ve ever done a pull up 😅😅 loved it!

Week 1- Day 2

Girl, your workouts are no joke!! Loving every single one! 💪🏽🥵

Amber

Loved this one!! My legs are shaking 😅🔥

Brooke

Week 1- Day 3

Week 1- Day 4

Did this workout in a circuit and whoa that was a challenge!!! 🔥 🔥 😅

Alicia

I switched the broad jump for squat jumps, my knee is not accepting broad jumps lol 😂

Definitely the workout I needed for a Sunday!

Week 1- Day 5

Week 2- Day 1

Valentina Loiero

Week 2- Day 2

Week 2- Day 3

This workout with the megawatt preworkout 🥵🥵🔥🔥

Lisa

Week 2- Day 4

Brielle

Juanita Loftis

Week 2- Day 5

Ingrid

Week 3- Day 1

Week 3- Day 2

These have me SWEATING lately 😅 loving it so much 😍

Week 3- Day 3

Tality, plus this workout: Alex, you a G!

Week 3- Day 4

Did 30 minutes 3 rounds on Sunday night and I was dead

Probably the hardest workout I’ve EVER done

I was DRENCHED after this one-30 minutes burns so hard 😂

Week 3- Day 5

Week 4- Day 1

No gym? No prob, this workout still kills!

Week 4- Day 2

This was a fun, challenging one for me! Nice workout!

Week 4- Day 3

Week 4- Day 4

Week 4- Day 5

Week 5- Day 1

Week 5- Day 2

Week 5- Day 3

Week 5- Day 4

Final day, early 2000s crunk tunes flowing through feeling amazing!

Week 1- Day 1

Community

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