Name: Playbook - Alexandra Yaeger - Week 3- Day 3
Uploaded: 2024-03-15T21:58:36.437Z
Duration: 60 min
Description: Week 3- Day 3

These have me SWEATING lately 😅 loving it so much 😍

Rachel Cameron

Virginia

Valentina Loiero

Is there anywhere I can put my weight for the workouts?

Ally

Lisa

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

- 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

Start by lying flat on your back on a bench with your legs extended in front of you. Your legs should be extended at the end of the bench. Now place your hands at the side of the bench or above your head with your palms and make sure that the grip is firm. Use your core to support your lower back and lift your legs, glutes, and lower back off the bench. Raise your toes towards the ceiling and then lower to the starting position.

Straight Leg Lift

You can complete these as normal pull-ups or narrow grip as shown in the video! Hanging from the bar, feet off the floor, pull yourself upward by depressing your shoulder blades and pushing your elbows down to the floor. Avoid leaning and swinging your body. Keep lifting yourself up until your chin meets the bar and your lats contract fully

Pull-Ups

Place the end of an empty barbell into the corner of a room.
Rest a heavy dumbbell or some weight plates on it to hold it down.
Load the opposite end of the bar with plates and straddle it.
Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

T-Bar Row

Get into a high plank position, core engaged, and spine neutral. Using your core, try to bring your toes as high and as close to your hands as you can. Do not rock back and forth, if you find yourself doing so, don't bring your leg as high. Control the movement.

Plank Leg Abductions

- While standing straight, hold a plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near your waist in front of you. This will be your starting position.
- Slowly raise the plate, pressing like a shoulder press but slightly in front of you. Your torso should remain stationary throughout the movement.
- Lower the weight and circle the plate around your head (to the left, then to the right, alternating)
- Repeat for the recommended amount of repetitions.

Plate Around The Worlds

Hold a medicine ball with both hands above your head. Slam the ball onto the ground directly in front of you as hard as you can. Slight bend in the knees. Receive the ball with both hands on the bounce and repeat the movement

Ball Slams

Week 3- Day 3

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

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 3- Day 3

Community

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