Name: Playbook - Alexandra Yaeger - Week 1- Day 4
Uploaded: 2024-03-15T21:41:13.454Z
Duration: 45 min
Description: Week 1- Day 4

Valentina Loiero

Lucia

Stephanie

Madison

- 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

Pull the band up to just above your knee. Sit on a bench or stand against a wall, bracing your core. Keep your head up and your back straight. In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. Slowly return to the starting position.

Banded Abduction

Superset 1

Seated Shoulder Press

- 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

-Lying on your stomach on a flat bench, bend at the knees, and press the bottom of your feet together.
- Drive your knees toward the ceiling, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back. Be sure not to arch your back, keeping the movement in the hips.

Frog Pumps

- Place one foot on a bench, box or step in front of you.
- Maintaining a tall posture, press off of the elevated foot with even pressure and step completely onto the bench.
- Lower your foot down as slowly as possible and avoid using momentum to 'bounce' off of the floor.

Tempo Step Ups

Superset 2

- Stand tall with a barbell at hip height, arms shoulder-width or slightly wider.
- Bend at the elbows to bring the bar up vertically, until it reaches chest height (7 reps)
-  Pull the barbell to your collar bone, hands evenly spaced on the bar, and making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling, keeping your chin tucked to avoid hitting it on the way up. (7 reps)
- Perform the same movement behind your head (7 reps)

Shoulder 21’s

Week 1- Day 4

Bari

Gabriela millan

LOVED this work out. Legs are on fire and I’m sweating. Love leg day

Week 1- Day 1

SUCH a good work out I’m feeling like I’m back in the gameee

Kelly

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

Week 1- Day 5

Grace

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

Laura

I couldn't do the pullups at all 😩😩

Week 2- Day 1

Abbie

Week 2- Day 2

Maria

Ingrid

Week 2- Day 3

Week 2- Day 4

Holy helllll this is a sweaty one but I feel great !!!

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 1- Day 4

Community

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