Name: Playbook - Alexandra Yaeger - Week 3- Day 5
Uploaded: 2024-03-15T21:41:13.496Z
Duration: 45 min
Description: Week 3- Day 5

Madison

Cable tower only fully body! Sometimes we just want to hangout in one spot and today’s workouts is perfect! 

The cable tower is an extremely helpful tool! When performing each moment, do not allow the weight to control the movement, if you find yourself being unable to control the weight, lower the weight and continue.

- Attach a rope to the bottom pulley of the pulley machine.
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
- Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions.

Cable Tricep Extension

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

Face away from the cable tower and put your arm straight down with the rope cable attachment in between both legs. This will be your starting position. While maintaining the torso stationary (no swinging), lift your arms in front with a slight bend on the elbow. Continue to go up until your arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
Now as you inhale lower your arms back down slowly to the starting position.

Cable Front Raise

Adjust the cable pully to the bottom of the tower with the rope attachment. Use a challenging weight but a weight you can control throughout the movement. Take a few steps backward, hinge at the hips, maintaining a flat back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
At the bottom of your range of motion, return to the starting position by driving the hips forward, squeezing the glutes, and standing up tall.

Cable RDL

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

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Do not arch your back or try and lift your leg to high.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

Cable Kickback

- 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

Week 3- Day 5

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 5

Community

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