Name: Playbook - Alexandra Yaeger - Workout 7
Uploaded: 2024-03-15T21:33:26.837Z
Duration: 60 min
Description: Workout 7

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 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

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

- 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 7

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.

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 7

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