Name: Playbook - Alexandra Yaeger - Week 1- Day 2
Uploaded: 2024-03-15T21:58:36.384Z
Duration: 60 min
Description: Week 1- Day 2

Astrid

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!

Kimber

Candi

Lisa

Deidra

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

- Begin in a standing position with a dumbbell in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing the elbows and transversely extending the shoulder, rowing the dumbbells toward your torso. Your shoulders should stay retracted, squeezing your scapulae together throughout the movement. The upper arms should be perpendicular to your torso.
- Continue the row until the elbows are inside of 90 degrees, contracting your shoulders as you pause at the top.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Fly

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Seated Row

You can complete these as normal pull-ups or narrow grip as shown in the video! Hanging from the bar, feet off the floor, pull yourself upward by depressing your shoulder blades and pushing your elbows down to the floor. Avoid leaning and swinging your body. Keep lifting yourself up until your chin meets the bar and your lats contract fully

Pull-Ups

- Start in a high plank or push-up position with your feet slightly wider than hip-width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank Shoulder Taps

- 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

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

Week 1- Day 2

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

Week 1- Day 1

valeria

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

Amber

Loved this one!! My legs are shaking 😅🔥

Brooke

Week 1- Day 3

Virginia

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 🥵🥵🔥🔥

Week 2- Day 4

Brielle

Juanita Loftis

Week 2- Day 5

Rachel Cameron

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 2

Community

More workouts from Alexandra Yaeger