Name: Playbook - Alexandra Yaeger - Workout 4
Uploaded: 2024-03-15T21:33:26.825Z
Duration: 60 min
Description: Workout 4

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

Valentina Loiero

Liza

Hits spots that I’ve never felt a burn in before 🔥🔥🔥

Jennifer

Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Box Squats

- Place a barbell on the floor.
- Stand in the middle of the bar length-wise.
- Bend down by bending at the knees and keeping your back straight and grasp the bar with your hands 
- Now stand straight up with the weight. 
-  Bending at the knees and keeping your back straight until your upper thighs are parallel with the floor, track the bar close to your front leg. Tip: Keep your back as vertical as possible with the floor and

Jefferson Split Squat

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

Assume a shoulder-width stance under the Smith bar and then place the bar on your upper back, just above your rear delts.
Garb the bar with a wider than shoulder-width grip and then squeeze your traps together. This creates a "shelf" for the bar to rest on.
Step back with your strongest leg and keep your other foot planted firmly on the ground*.
Squat down until the knee of your back leg touches the ground.
Press through the floor with your front leg to push yourself back up. The rep is complete when both feet are fully planted on the ground (note, that you don't have to actually line your feet up after each rep—it's fine to have a slightly staggered stance)

Elevated Reverse Lunge

Lie flat on the floor on your back with your hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. When you lower back to the starting position, there should be no space between your lower back and the floor. Think about 'scooping' your hips under your, towards the ceiling.

Glute Bridge

Workout 4

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

Workout 1

Workout 10

Brielle

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.

Workout 4

Community

More workouts from Alexandra Yaeger