Name: Playbook - Alexandra Yaeger - Week 2- Day 3
Uploaded: 2024-03-15T21:41:13.469Z
Duration: 45 min
Description: Week 2- Day 3

Maria

Ingrid

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Hold one arm at shoulder height while you perform the reps on the other side. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Lateral Raise ISO Hold

Sit on the floor with your core tight, hands placed on the floor behind you, and legs lengthened with a slight bend at the knee. Bring your right elbow to meet your left knee and then to meet your left toe. Keep your core tight and use your base hand for support. Repeat on the other side.

Ab Crossover Combo

Sit with the bench in the upright position with shoulder blades pressed firmly against the back of the bench. Grip a dumbbell in each hand, palms facing out. When you bring the dumbells down, begin to twist your wrists so by the time they reach face level, your palms are facing you. Your elbows should never go past a 90-degree level. Continue to spread your arms to the sides, pressing your elbows up and twisting your wrist so palms are facing forward again, back to the starting position.

Arnold Press

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

Start out in a plank position with your elbows on the mat/floor, on your toes with your stomach off the mat. Keep your back neutral and core tight. Be sure to keep your hips out of the air (avoid pushing your butt to the sky) Keeping your belly button pressed in, twist your left hip until it slightly touches the mat and then back to the plank position. The moment should be performed at the core & hips, not the entire body.

Plank Oblique Twist

Take a plate and stand with your feet shoulder width apart. Raise the plate to your chest, put the elbows close to your body.
With no leg drive or leaning back, extend through the elbow to raise the plate over your head, slightly forward (not directly above head) Lower the weight to the starting position and then bring the weight to the right around your head. Be sure not to arch your back. The movement should be controlled by the shoulders. Slowly return the plate to the starting position and repeat the exercise according to the training plan. Alternating circling around the head from right to left sides.

Plate Press + ATW

Week 2- Day 3

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

Abbie

Week 2- Day 2

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 3

Community

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