Name: Playbook - Alexandra Yaeger - Week 5- Day 4
Uploaded: 2024-03-15T21:58:36.490Z
Duration: 60 min
Description: Week 5- Day 4

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Sumo Deadlift

Keep both feet on the floor and extend your arm toward the ceiling. Maintaining the elevation of your hips and position of your feet, then reach your right arm underneath your torso without allowing your hips to rotate.

Side Plank Pull Through

Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
Place your arms behind your head, or hold onto a plate. Arch your back to focus more on the Glutes. 
Lift your torso up a few inches and squeeze your gluteal muscles for two seconds. Then, lower your torso back down to the starting position. Be sure not to overextend your back.
This counts as one rep.

Back Extension- glute bias

Sit on the edge of the bench or the floor. Use your hands behind you as support, core tight, and chest up tall. Extend your legs out and then bend at the knees while bringing your legs to your chest. Keep your core engaged the entire movement to prevent stress on your lower back.

In & Outs

- Set up your squat rack with the barbell at shoulder height.
-  Facing the rack, step under the barbell, resting the bar across your upper back - not on your neck.
- Stand up to lift the barbell off of the rack, keeping your elbows up to maintain tension in your upper back.
-  Step back to keep the barbell clear of the rack, and set up with feet about shoulder-width apart and toes at a slight angle outward.
- Brace your core and sit back with a hip hinging motion to lower the weight, bending your knees until your upper leg is parallel to the floor.
-  Rest as required at the bottom position (2-3 seconds is Ok), then push up back to the starting position while driving through your heels.
- Repeat as many times as required.

Pause Squat

-Lying on your stomach on a flat bench, bend at the knees, and press the bottom of your feet together.
- Drive your knees toward the ceiling, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back. Be sure not to arch your back, keeping the movement in the hips.

Frog Pumps

Week 5- 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

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 3

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

Week 5- Day 4

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