Name: Playbook - Alexandra Yaeger - Week 1- Day 1
Uploaded: 2022-10-24T00:36:33.061Z
Duration: 45 min
Description: Week 1- Day 1

Great! It would be awesome if there was substitutes for barbell sets - I'm
not quite there yet!

Stephanie

I would love more to make the workout longer!

Grace

It was intense and super sweaty. Loved it!

Lucia

Hard to do grab the weight if by yourself on the bench press. You should show us how you did it.

Heidi

That workout kicked my butt lol. Definitely looking forward to tomorrow’s workout :)

Shalesa

I need to figure out different ways to do some of these workouts, as the equipment I have aren't for these reps. But, love love love it!!

Madison

Ingrid Majano

This was my first work out in a very long time. I did light weights and I’m still shaking. I’m gonna feel this tomorrow! 😘

Hold on to the bar using both arms, feet should be planted farther than shoulder-width and toes pointing out. 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 Sumo Squat

Feet should be wide enough to create a neutral Q-Angle. ie. Toes, ankle, knee, hip alignment.
“Back” foot should be positioned so that it barely contributes to the lift.
Too far forward and the knee might get in the way or its contributing so little to stability you mind as well not use it.
Too far back and it’s going to be a kickstand
Generally, the best foot placement is with the toes in line with the front side heel.
Hinge at the hips pushing your hips backwards keeping a neutral spine, lower the weight to the mid shin or until you feel a stretch. Push through your heel and return to standing position and alternate legs while walking

Walking RDL

- 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

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

Kelly

No modifications available for differently angled people. It’s a workout though.

Laura

Nicoll

Week 1- Day 2

I’ve totally said this before but honestly, I can’t tell you how many apps, programs, etc. that I’ve signed up for that make things way to complicated. As I woman, I already get so stressed out just walking into the gym.

You’ve literally made me motivated to do the workouts and they’re intense but yet so simple to understand because of the videos and exactly the number of rest time and reps. 

Thank you for putting this together. It’s getting me to a place where I’m falling in love with the gym again 💕

Alyssa

Week 1- Day 3

Valentina Loiero

Week 1- Day 4

Week 1- Day 5

Love being able to do the workout with a fused wrist.

I couldn't do the pullups at all 😩😩

Week 2- Day 1

Abbie

Week 2- Day 2

Maria

Week 2- Day 3

Week 2- Day 4

It was difficult to go from exercise to exercise since the gym equipment was all really far from each other (treadmill from the rest)

Week 2- Day 5

Week 3- Day 1

Week 3- Day 2

All the kettlebell exercises were super difficult to perform and I had to search in youtube to find out how to do the correctly without hurting myself

Week 3- Day 3

Week 3- Day 4

Week 3- Day 5

Modifiers would be beneficial for people with physical needs.

Week 4- Day 1

Lindie

Week 4- Day 2

I don't usually like emoms... Sometimes they are a little comfusing but this one was perfect 👌👌👌👌

Week 1- Day 1

Community

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