Name: Playbook - Alexandra Yaeger - Week 3- Day 2
Uploaded: 2024-03-15T21:41:13.485Z
Duration: 45 min
Description: Week 3- Day 2

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

Place hands on a flat bench with both hands aligned with your shoulders and slightly wider than shoulder-width apart.
- Keep a straight line from head to toe, abs tight, and knees straight.
- Gradually bring your chest to the bench, then press the bench away to return to your starting position.

Elevated Push Up

Stand in front of a cable machine as if you are about to perform a straight arm lat pulldown. Grasp a straight bar or rope and while keeping your arms straight, use your lats to pull the bar to each side of your body as if you were rowing a kayak. Repeat movement so that you row equal times to each side and so that you row equal times with each arm positioned on the top and bottom.

Kayak Row

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Mornings

- Holding a TRX strap in each hand, with your palms facing down towards the ground. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, pushing your elbows out to the side of your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row- Wide

Week 3- 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

Abbie

Week 2- Day 2

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 3- Day 2

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