Name: Playbook - Alexandra Yaeger - Week 2- Day 1
Uploaded: 2024-03-15T21:58:36.404Z
Duration: 60 min
Description: Week 2- Day 1

- Starting with feet hip-width, and the bar over your mid-foot (where your shoelaces make a knot).
- Bend at the hips, keeping your knees soft and feet planted onto the floor.
- With arms straight, and back flat, grip the barbell and press the floor away to stand up.
- Stand tall and lower the bar down exactly how you picked it up.

Deadlift

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

Attach a single grip handle to the rowing station.
Then, sit on the bench and grip the handle with your left hand.
Now, sit back on the bench and pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
Slowly reverse the motion until your arms are extended straight.
Complete the ideal number of reps for the exercise.
Then, perform the exercise with your right arm.

Seated Single Arm Row

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

- 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

- Holding a TRX strap in each hand, with your palms facing down towards the ground. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, pushing your elbows out to the side of your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row- Wide

Week 2- Day 1

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

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

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

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 2- Day 1

More workouts from Alexandra Yaeger