Name: Playbook - Alexandra Yaeger - Week 4- Day 2
Uploaded: 2024-03-15T21:58:36.457Z
Duration: 45 min
Description: Week 4- Day 2

No gym? No prob, this workout still kills!

Lisa

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.

Hammer Curl

- Stand tall, with feet hip-width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs without bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Straight Arm Pull-Down

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

- Taking a dumbbell in your working hand, lean forward. Press your elbow against the inside of your leg. Allow your working arm to hang perpendicular to the ground. This will be your starting position.
- Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
- Lower the dumbbell back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.

Isolated Single Arm Curl

- Holding a TRX strap in each hand, with your palms facing down towards the ground. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, pushing your elbows out to the side of your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row- Wide

Week 4- Day 2

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 🥵🥵🔥🔥

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

Week 4- Day 1

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 2

Community

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