Name: Playbook - Alexandra Yaeger - Week 1- Day 3
Uploaded: 2024-03-15T21:58:36.389Z
Duration: 60 min
Description: Week 1- Day 3

valeria

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

Amber

Loved this one!! My legs are shaking 😅🔥

Brooke

Abbie

Ingrid

Seated Shoulder Press

Dumbbell Chest Press

Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
Stand with a straight torso and have the dumbbell by your side at armâ€™s length with the palm of the hand facing you. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbell back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.

Single Arm Lateral Raise

- To get set up, have a bench across your upper back, and roll a barbell (with bar pad) to your hips.
- Bend at the knees, and dig your feet into the floor.
- To raise your hips, press your feet into the floor while keeping your upper body rigid with abs engaged.
- Raise your hips straight up to the ceiling and squeeze your glutes at the top of the movement.

Hip Thrust

Start in the kneeling position on the mat. It’s important to keep your knees fairly wide. They should be just outside shoulder length and similar to the position they would be in if you were doing a regular squat. Keeping your back straight, and your core engaged, drop the hips down the same way you would with a squat, lowering down until your glutes touch your heels. While keeping the back straight–and your head up–come back up extending the pelvis forward the same way you would at the top of a deadlift. Similar to the deadlift, you want to make sure to squeeze your glutes at the top of the motion

Kneeling 1/2 Squat

Begin in a standing position with a dumbbell in each hand.  Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet about shoulder-width apart. This will be your starting position.
Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees.
Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.
After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.
Return the weights to the shoulder before repeating the entire movement for additional repetitions

Dumbbell Thruster

Adjust the cable pully (rope attachment) to one of the three bottom placements. Select a weight that's challenging but not too heavy. Grab the rope attachment, toes pointed out, in a sumo squat position. Take several small steps backwards, never coming up from the 90-degree position. Control the weight while pressing through the heels and take several steps back towards your starting position. Repeat for the desired repetitions.

Cable Monster Walks

Week 1- Day 3

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

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!

Kimber

Candi

Week 1- Day 2

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 🥵🥵🔥🔥

Lisa

Week 2- Day 4

Brielle

Juanita Loftis

Week 2- Day 5

Rachel Cameron

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 3

Community

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