Name: Playbook - Alexandra Yaeger - Workout 2
Uploaded: 2024-03-15T21:33:26.817Z
Duration: 60 min
Description: Workout 2

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.

Laura

Chloe

Liza

Loved it! The lying down db killed me lol

Karlee

Jeanna 🖤

Okay so I didn’t want to do HIIT today so I did a booty day. 😂😍🔥🍑😲

Lindie

Melisa

Lucia

Jennifer

Alina

Ingrid

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

Front Squat

- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Dumbbell Step Ups

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Mornings

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

Lay on a decline bench or sit up bench. Hold yourself in place by grabbing the top of the bench, above your head. Set the dumbbell on the floor, standing straight up. Grab the dumbbell between your feet and pull your feet towards your glutes. Continue for the set reps. Be sure to keep your back flat and don't arch.

Lying DB Hamstring Curls

Workout 2

Alicia

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

Amber

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Alexis

Monday leg day always the perfect start to the week!

Lisa

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

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