Name: Playbook - Alexandra Yaeger - Week 2- Day 2
Uploaded: 2024-03-15T21:58:36.410Z
Duration: 60 min
Description: Week 2- Day 2

valeria

Valentina Loiero

- 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

Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Box Squats

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Do not arch your back or try and lift your leg to high.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

Cable Kickback

You’ll want to set up for a hip thrust like normal (barbell across your hips with a pad, bench at lower shoulder blade height). The only thing you’ll change is slightly centering your “working” leg and put your other heel and put your other foot on the heel as shown in the video.

Staggered Stance Hip Thrust

- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Dumbbell Step Ups

Sitting up tall with your shoulders back and down. Back against the back pad and core right, extend at the knee. Hold briefly at the top of the movement, squeezing the muscles at the front of the thigh before lowering your leg back down. Ensure the movement is slow and controlled.

Knee Extension

Week 2- Day 2

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

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

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 2

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