Name: Playbook - Alexandra Yaeger - Week 4- Day 5
Uploaded: 2024-03-15T21:58:36.470Z
Duration: 45 min
Description: Week 4- Day 5

Lisa

-  Place your hands between your feet, and slowly crawl into a push up (high plank) position.
- Return to the starting position (low ) by crawling your hands toward your feet and gradually bending your knees.

Walk-Outs

Stand with your feet slightly wider than hip-width apart. To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips, or back. Once the kettlebell is back, drive your feet into the floor and stand up forcefully but without pushing your hips too far forward, letting the power from your legs bring the kettlebell up to chest height, with your arm acting as a cable. The open arm should move with the bell, switching between left and right hands each repetition. Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs. Once the bell is behind you again, press the floor away and let the bell float up to keep swinging

Alt. Kettlebell Swing

- Get on all fours with your hands directly under your shoulders, and your knees bent 90 degrees below your hips and hovering a few inches above the ground. This is the starting position.
- Keeping your back flat and core engaged, move side to side using a “crawl” pattern, simultaneously moving hands and feet together 
- Continue moving with hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.

Side To Side Bear Crawl

Start with your feet slightly further than to hip-width apart in a parallel position, your arms up. Squat down by pushing your weight back into your heels and your tailbone back, ensuring that your knees do not collapse inwardly. Keep your chest upright. When you lower into the squat, bring your arms down to touch the floor. Push through your foot and jump into the air, repeating for desired reps or time.

Sumo Squat Jump w/Floor Tap

Stand facing the box approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Jumps

Get into a high plank position, with feet out wide for higher stability. Alternate touching your right hand to your left foot, left hand to the right foot. Keeping your core tight and avoiding rocking back and forth. The movement should be slow and controlled.

Stabilizer Toe Taps

EMOM - 30 Minutes

Week 4- Day 5

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

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 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 5

Community

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