Name: Playbook - Alexandra Yaeger - Workout 1
Uploaded: 2024-03-15T21:33:26.812Z
Duration: 60 min
Description: Workout 1

Alicia

I did sweat. I’m unsure about the weight in lifting. I have experience gym training. I want to feel the workouts out.

Laura

Amber

Great!! Felt a crazy burn and it was simple enough I didn’t feel overwhelmed 🥰

Diana

I’ve been going to a private gym for the last six years. I just started going to a gym on my own and loved having this workout to change it up! I finished this off with some hamstring/back extensions

Jessica Forehand

This is my first time working out in idk maybe 6,7 months and when I tell you I was only able to finish up to the 2nd round of those lunges. Me legs have been shaking the whole workout. I know I’m going to feel so much stronger at the end of this. Also, I stopped going to the gym bc I didn’t know how to create a good workout and there wasn’t a good platform to find a bunch of workouts on but now I’m going to be confident at the gym knowing I know what I am going to do there

Brielle

Lindie

Abbie

I struggle with balance!!! Ugh! It’s something on my list to improve 🙏🏼

Jennifer

Lisa

Hold on to the bar using both arms, feet should be planted farther than shoulder-width and toes pointing out. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until roughly 90 degrees. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position

Barbell Sumo Squat

Stand with your feet shoulder-width apart. Holding a barbell at hip height. Maintain only a slight bend in the knees. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins until you feel a stretch in your hamstrings. Do not go all the way to the floor or try to touch your toes with the barbell. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. Create a forward lean to put more emphasis on the glutes. Push through your heels, keeping your hips under you, squeezing the glutes at the top of the movement.

Glute Focus Bulgarian SS

- 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

Pull the band up to just above your knee. Sit on a bench or stand against a wall, bracing your core. Keep your head up and your back straight. In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. Slowly return to the starting position.

Banded Abduction

Workout 1

Workout 10

Workout 11

Workout 12

I was hoping for weight selection but maybe I missed it? It was lower reps so I went medium heavy to start. Thanks so much.

Anonymous

Difficulty performing the exercises because I didn’t see modification option. I have a fused wrist to holding the bar was challenging.

Chloe

Workout 2

Alexis

Liza

Monday leg day always the perfect start to the week!

Workout 3

Loved this booty pump! Sweating and seeing amazing results with your workouts and challenges!! 🔥🔥🔥🙌🏼🙌🏼🙌🏼

Workout 1

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