Name: Playbook - Alexandra Yaeger - Week 2- Day 4
Uploaded: 2024-03-15T21:58:36.419Z
Duration: 60 min
Description: Week 2- Day 4

Virginia

Brooke

This workout with the megawatt preworkout 🥵🥵🔥🔥

Lisa

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. Create a forward lean to put more emphasis on the glutes. Push through your heels, keeping your hips under you, squeezing the glutes at the top of the movement.

Glute Focus Bulgarian SS

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Cable Glute Pull-Through

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

Lay on a decline bench or sit up bench. Hold yourself in place by grabbing the top of the bench, above your head. Set the dumbbell on the floor, standing straight up. Grab the dumbbell between your feet and pull your feet towards your glutes. Continue for the set reps. Be sure to keep your back flat and don't arch.

Lying DB Hamstring Curls

Lie flat on the floor on your back with your hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. When you lower back to the starting position, there should be no space between your lower back and the floor. Think about 'scooping' your hips under your, towards the ceiling.

Glute Bridge

Stand with your feet shoulder-width apart. Holding a barbell at hip height. Maintain only a slight bend in the knees. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins until you feel a stretch in your hamstrings. Do not go all the way to the floor or try to touch your toes with the barbell. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

Week 2- Day 4

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 😅🔥

Week 1- Day 3

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 😂

Week 2- Day 4

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