Name: Playbook - Alexandra Yaeger - Week 3- Day 1
Uploaded: 2024-03-15T21:58:36.429Z
Duration: 55 min
Description: Week 3- Day 1

Rachel Cameron

Valentina Loiero

Ingrid

Seated Shoulder Press

Holding a dumbbell in each hand with your arms along your sides, the palms of your hands should be facing outwards.
Raise the dumbbells in a semi-circular position outward as you bring them slowly up over your head. Breathe in as you bring the dumbbells up. Slowly lower the dumbbells back to the initial position (think of doing a reverse dumbbell curl). Repeat for the desired amount of reps.

Dumbbell Around The World

- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the rope attachment with both hands, palms facing each other.
- Initiate the movement by moving your arms back and outward, bringing the center of the top attachment to your forehead.
- Pause at the end of the motion before returning the handle to the start position.

Rear Delt Cable Pull

Stand tall, abs engaged, barbell at your collar bone and elbows making a W. Dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling. Lower with control, back to your collar bone with elbows making an 11. Make sure to catch the barbell softly by gently dipping your knees as it returns to your collar bone.

Barbell Push Press

- Stand tall with a barbell at hip height, arms shoulder-width or slightly wider.
- Bend at the elbows to bring the bar up vertically, until it reaches chest height (7 reps)
-  Pull the barbell to your collar bone, hands evenly spaced on the bar, and making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling, keeping your chin tucked to avoid hitting it on the way up. (7 reps)
- Perform the same movement behind your head (7 reps)

Shoulder 21’s

Week 3- 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

Week 2- Day 1

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

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 3- Day 1

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