Name: Playbook - Alexandra Yaeger - Week 4- Day 1
Uploaded: 2024-03-15T21:58:36.452Z
Duration: 45 min
Description: Week 4- Day 1

Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Plant both feet on the floor just wider than shoulder-width and with your feet pointed slightly outward. Stand up tall and release the bar from its locked position. This is your starting position.
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Sumo Smith Machine Squat

Start with your feet wider than shoulder distance apart and a dumbbell in the middle of your feet.
Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you.
Keep your core tight and lift the dumbbell by extending your legs and standing up straight.
Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. Your weight should remain in your heels. Bend through the hips and knees. Once you’ve reached the lowest point in your squat, extend back up to standing.

Sumo DB RDL

Choose a bench or box so that when you sit on it, your knee is bent at 90 degrees. Begin by standing 6-12 inches in front of the boxes, in a hip-width stance and your knees slightly bent (when you descend, your butt should hit the edge of the box). Have your arms down by your side or out in front of you for added stability.
Start with your dominate leg as your stationary, working leg. Fully extend your opposite leg and raise it 6-8 inches off the ground straight in front of you. This will be your starting position.
Bending at the knee of your stationary leg, push the hips and butt back and begin to descend towards the box. As you descend, your other leg will remain hovering off of the ground.
Continue until your butt touches the box. Allow it to gently touch before immediately pushing through your heels and returning to the starting position.
Repeat for recommended amount of repetitions and then switch legs.

Single Leg Box Squat

Position your back against a flat bench, keeping one knee bent and the foot flat on the ground. Raise the other leg off the floor and bend your knee so that it is perpendicular to your hip. Extending your knees out, brace your core and squeeze your glutes to drive through the heels and raise the hips. Bring your hips down to the initial position and perform with the other leg.

Single Leg Hip Thrust

Week 4- 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

Valentina Loiero

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

Rachel Cameron

Ingrid

Week 3- Day 1

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

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 4- Day 1

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