Name: Playbook - Alexandra Yaeger - Week 3- Day 4
Uploaded: 2024-03-15T21:41:13.492Z
Duration: 45 min
Description: Week 3- Day 4

Lucia

Compound Day

Compounds are so important for increasing strength as well as being functional movements. 

Use a lower weight for today’s workout. Focus on proper form and muscle mind connection. In order to progress in these lifts moving forward, your form needs to be perfected! We don’t want any injuries!

Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Keep your head up at all times and maintain a straight back.  Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until roughly 90 degrees. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position

Barbell Squat

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

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Sumo Deadlift

You can perform this lift on a regular flat bench with a barbell.

Dumbbell Chest Press

Week 3- Day 4

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

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 2- Day 5

Week 3- Day 1

Week 3- Day 2

All the kettlebell exercises were super difficult to perform and I had to search in youtube to find out how to do the correctly without hurting myself

Week 3- Day 3

Madison

Week 3- Day 5

Modifiers would be beneficial for people with physical needs.

Week 4- Day 1

Lindie

Week 4- Day 2

I don't usually like emoms... Sometimes they are a little comfusing but this one was perfect 👌👌👌👌

Week 3- Day 4

Community

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