Name: Playbook - Alexandra Yaeger - Week 4- Day 4
Uploaded: 2024-03-15T21:58:36.466Z
Duration: 45 min
Description: Week 4- Day 4

Virginia

Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Box Squats

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

Assume a shoulder-width stance under the Smith bar and then place the bar on your upper back, just above your rear delts.
Garb the bar with a wider than shoulder-width grip and then squeeze your traps together. This creates a "shelf" for the bar to rest on.
Step back with your strongest leg and keep your other foot planted firmly on the ground*.
Squat down until the knee of your back leg touches the ground.
Press through the floor with your front leg to push yourself back up. The rep is complete when both feet are fully planted on the ground (note, that you don't have to actually line your feet up after each rep—it's fine to have a slightly staggered stance)

Elevated Reverse Lunge

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

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

From a standing position, press a plate overhead by extending the elbows and flexing the shoulders. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.
Descend into a squat by flexing your hips and knees. As you squat, keep your weight on your heels and push your knees out. Maintain proper curvature of your entire spine, from the lower back all the way up through your cervical spine.
Descend as far as your flexibility allows or until you have reached a full squat position. Avoid excessive forward lean, rounding your lumbar or thoracic spine, and keep the dumbbell in place throughout the exercise.
After a brief pause, return to the starting position by extending through the hips and knees. Repeat for the desired number of repetitions

Overhead Squat

Stand with your arms in the air, and one foot slightly behind the other. With force, alternate by driving your knees up to your chest while simultaneously dropping your arms alongside the knee that's raised. Alternate back and forth.

Knee Drives

Week 4- Day 4

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

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 😂

Week 4- Day 4

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