Name: Playbook - Alexandra Yaeger - Week 5- Day 3
Uploaded: 2024-03-15T21:58:36.485Z
Duration: 45 min
Description: Week 5- Day 3

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

Stand in front of a cable machine as if you are about to perform a straight arm lat pulldown. Grasp a straight bar or rope and while keeping your arms straight, use your lats to pull the bar to each side of your body as if you were rowing a kayak. Repeat movement so that you row equal times to each side and so that you row equal times with each arm positioned on the top and bottom.

Kayak Row

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

5.) Repeat for as many reps and sets as desired.

Tricep Pull-Downs

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

- Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- Look straight ahead and swing the kettlebell back between your legs.
- Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

Kettlebell Snatch

Start the walking belt and adjust the speed to 1 MPH, then adjust the incline to 0%. Holding onto the handrails or the console for support, step onto the walking belt and begin moving the tread belt with your feet to manually move the belt.

Treadmill Push

Week 5- Day 3

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 🥵🥵🔥🔥

Lisa

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 4- Day 5

Week 5- Day 1

Week 5- Day 2

Week 5- Day 4

Final day, early 2000s crunk tunes flowing through feeling amazing!

Week 5- Day 3

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