Name: Playbook - Alexandra Yaeger - Week 4- Day 4
Uploaded: 2024-03-15T21:41:13.513Z
Duration: 45 min
Description: Week 4- Day 4

Place the end of an empty barbell into the corner of a room.
Rest a heavy dumbbell or some weight plates on it to hold it down.
Load the opposite end of the bar with plates and straddle it.
Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

T-Bar Row

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

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Seated Row

- 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

You can complete these as normal pull-ups or narrow grip as shown in the video! Hanging from the bar, feet off the floor, pull yourself upward by depressing your shoulder blades and pushing your elbows down to the floor. Avoid leaning and swinging your body. Keep lifting yourself up until your chin meets the bar and your lats contract fully

Pull-Ups

Week 4- Day 4

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 4- Day 4

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