Name: Playbook - Alexandra Yaeger - Week 2- Day 2
Uploaded: 2024-03-15T21:41:13.466Z
Duration: 45 min
Description: Week 2- Day 2

Abbie

Start with a hip-width or wider stance. Toes pointing slightly out. Keep your core tight and start to 'sit' your hips back, initiating the movement at the hips. Keep your chest up tall and lower until roughly 90 degrees. Push through your heels as you drive the weight up until you reach the midway point of the movement. Then return to the bottom of the movement. Drive the weight through the heels all the way to the top, squeezing the glutes.

1 & 1/2 Squat

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Narrow Leg Press

Stand on one leg with a bench or box behind you.
Hold your arms out in front of your body if not using weight) or hold a dumbbell/kettlebell at the center of your chest.
Extend one leg out in front of your body.
Bending at the knee, begin to squat down on one leg toward the box or chair. It is extremely important to control the eccentric portion of this movement. Do not let yourself “plop” onto the bench. 
Do not stay seated, instead, lightly touch the box and immediately reverse direction and stand back up.
Repeat for the desired number of reps, then switch legs.

Single Leg Box Squat

Perform a standard reverse lunge. Once you return to your starting position, step back into a split squat. Your back leg should be elongated, with only a slight bend in the knee, but mostly string and fully extended. Return to the starting position and alternate back and forth.

Reverse Lunge to SS Combo

Week 2- Day 2

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

Lucia

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

Valentina Loiero

Stephanie

Week 1- Day 4

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

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 2- Day 2

Community

More workouts from Alexandra Yaeger