Name: Playbook - Alexandra Yaeger - Workout 5
Uploaded: 2024-03-15T21:33:26.829Z
Duration: 60 min
Description: Workout 5

Amber

- Starting with feet hip-width, and the bar over your mid-foot (where your shoelaces make a knot).
- Bend at the hips, keeping your knees soft and feet planted onto the floor.
- With arms straight, and back flat, grip the barbell and press the floor away to stand up.
- Stand tall and lower the bar down exactly how you picked it up.

Deadlift

Hold the dumbbells at shoulder height, core engaged and hips tucked under you (to prevent lower back strain and butt wink). With feet hip-width apart, maintain an upright position, chest high, and squat down until you're just around 90 degrees. Immediately press through the heels and stand while lowering your arms, bringing the dumbbells to the center of your stance. Alternate stepping out with right and left leg, perform a sumo stance squat, back to narrow, etc.

Narrow to Sumo Squat

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Narrow Leg Press

-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

Adjust the cable pully (rope attachment) to one of the three bottom placements. Select a weight that's challenging but not too heavy. Grab the rope attachment, toes pointed out, in a sumo squat position. Take several small steps backwards, never coming up from the 90-degree position. Control the weight while pressing through the heels and take several steps back towards your starting position. Repeat for the desired repetitions.

Cable Monster Walks

Sitting up tall with your shoulders back and down. Back against the back pad and core right, extend at the knee. Hold briefly at the top of the movement, squeezing the muscles at the front of the thigh before lowering your leg back down. Ensure the movement is slow and controlled.

Knee Extension

Workout 5

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

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.

Chloe

Workout 2

Alexis

Liza

Monday leg day always the perfect start to the week!

Lisa

Workout 3

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

Workout 5

Community

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