Name: Playbook - Alexandra Yaeger - Week 4- Day 1
Uploaded: 2024-03-15T21:41:13.500Z
Duration: 44 min
Description: Week 4- Day 1

Modifiers would be beneficial for people with physical needs.

Laura

Kelly

Lucia

Abbie

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

Front Squat

Stand with your feet shoulder-width apart. Holding a barbell at hip height. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins, bend knees slightly and accentuate the hip hinge. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL Glute Focus

- Place a barbell on the floor.
- Stand in the middle of the bar length-wise.
- Bend down by bending at the knees and keeping your back straight and grasp the bar with your hands 
- Now stand straight up with the weight. 
-  Bending at the knees and keeping your back straight until your upper thighs are parallel with the floor, track the bar close to your front leg. Tip: Keep your back as vertical as possible with the floor and

Jefferson Split Squat

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. Create a forward lean to put more emphasis on the glutes. Push through your heels, keeping your hips under you, squeezing the glutes at the top of the movement.

Glute Focus Bulgarian SS

- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Dumbbell Step Ups

Week 4- Day 1

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

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.

I couldn't do the pullups at all 😩😩

Week 2- Day 1

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 4- Day 1

Community

More workouts from Alexandra Yaeger