Name: Playbook - Alexandra Yaeger - Week 1- Day 4
Uploaded: 2024-03-15T21:58:36.394Z
Duration: 45 min
Description: Week 1- Day 4

Virginia

Place hands on a flat bench with both hands aligned with your shoulders and slightly wider than shoulder-width apart.
- Keep a straight line from head to toe, abs tight, and knees straight.
- Gradually bring your chest to the bench, then press the bench away to return to your starting position.

Elevated Push Up

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

5.) Repeat for as many reps and sets as desired.

Tricep Pull-Downs

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- The entire movement should be performed only at the elbow. 
- Press the dumbbell toward the ceiling keeping your elbows close to your ears.

Tricep Extension

Start in a plank position with your hands close to a bench. Brace core and keep core tight for the entire movement. Without twisting torso or hips, lift right hand off the ground and onto the bench, with the left hand to follow. After both hands are on the bench, bring right hand to the floor, followed by the left. Repeat.

Bench Walk Ups

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

- Lie down on a bench (can be incline or flat) with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- As you breathe in, come down slowly until the dumbbells are in on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Narrow Chest Press

Using a close grip, lift the bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
Lift the bar back to the starting position by extending the elbow and exhaling.
Repeat.

Skull Crushers

Hold a medicine ball with both hands above your head. Slam the ball onto the ground directly in front of you as hard as you can. Slight bend in the knees. Receive the ball with both hands on the bounce and repeat the movement

Ball Slams

Week 1- Day 4

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

valeria

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

Amber

Loved this one!! My legs are shaking 😅🔥

Brooke

Week 1- Day 3

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 😂

Week 1- Day 4

Community

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