Name: Playbook - Alexandra Yaeger - Workout 3
Uploaded: 2024-03-15T21:33:26.821Z
Duration: 60 min
Description: Workout 3

Alexis

Liza

Monday leg day always the perfect start to the week!

Lisa

Start with a hip-width or wider stance. Toes pointing slightly out. Keep your core tight and start to 'sit' your hips back, initiating the movement at the hips. Keep your chest up tall and lower until roughly 90 degrees. Push through your heels as you drive the weight up until you reach the midway point of the movement. Then return to the bottom of the movement. Drive the weight through the heels all the way to the top, squeezing the glutes.

1 & 1/2 Squat

- To get set up, have a bench across your upper back, and roll a barbell (with bar pad) to your hips.
- Bend at the knees, and dig your feet into the floor.
- To raise your hips, press your feet into the floor while keeping your upper body rigid with abs engaged.
- Raise your hips straight up to the ceiling and squeeze your glutes at the top of the movement.

Hip Thrust

Feet should be wide enough to create a neutral Q-Angle. ie. Toes, ankle, knee, hip alignment.
“Back” foot should be positioned so that it barely contributes to the lift.
Too far forward and the knee might get in the way or its contributing so little to stability you mind as well not use it.
Too far back and it’s going to be a kickstand
Generally, the best foot placement is with the toes in line with the front side heel.
Hinge at the hips pushing your hips backwards keeping a neutral spine, lower the weight to the mid shin or until you feel a stretch. Push through your heel and return to standing position and alternate legs while walking

Walking RDL

While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Do not arch your back or try and lift your leg to high.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

Cable Kickback

Start in the kneeling position on the mat. It’s important to keep your knees fairly wide. They should be just outside shoulder length and similar to the position they would be in if you were doing a regular squat. Keeping your back straight, and your core engaged, drop the hips down the same way you would with a squat, lowering down until your glutes touch your heels. While keeping the back straight–and your head up–come back up extending the pelvis forward the same way you would at the top of a deadlift. Similar to the deadlift, you want to make sure to squeeze your glutes at the top of the motion

Kneeling 1/2 Squat

Workout 3

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

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Brielle

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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

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

Workout 3

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