Name: Playbook - Alyssa Vail - Week 1 Day 1
Uploaded: 2022-12-30T16:16:06.767Z
Duration: 45 min
Description: Week 1 Day 1

Great workout!  My muscles are shaking 👏👏

Megs

That was great! 
I do have a question, do I do this everyday this week then move to week 2 or how many times a week for each week?

Christy

Stephanie

Not only do these workouts kick my butt they somehow make me feel stronger while doing so 💪🏻💪🏻

Courtney

First class here on Play Book.. loved it! I’m a barre instructor and yogi.. but I want to get stronger - thank you so much! My goal is to go through your whole Fall program! ☺️

Great workout! Definitely feeling the burn!

Kriste

Complete 3 rounds:
Goblet squat x 12-20 
Bodyweight Split Squat x 8-12 per leg
Rest 1-2 min only after finishing split squats.

Holding one dumbbell on its end, tuck it in right to the chest. Feet hip width apart on your squat stance, keep your chest tall as you lower down into your squat. Drive up through the feet back to your start position.

Goblet Squat

In a lunge position, drop the back knee and push up through the front heel. Slight forward torso lean. Exhale as you come out of the split squat.

Bodyweight Split Squat

A. Repeating Strength

Floor Chest Press x 12-20
Chest Flys x 12-20 
3 rounds

Rest 1-2 after flys. Likely need a lighter set of weights for the flys.

Floor Chest Press

Floor Chest Fly

B. Repeating Strength

10-15-10
Push Press
Broad Jumps
Sit Ups

3 rounds with decreasing reps each round.

Sink down into a 1/4 squat. Use the momentum/leg drive coming out of the squat to drive the dumbbells up overhead.

DB Push Press

Broad Jump

Sit Up

C. MetCon

EMOM = Every minute on the minute
You have 60s to complete the reps prescribed. Anytime left is your time to recover until the next minute starts. Adjust reps as needed so you have at least 15-20s to recover. 
Min 1: Tricep Extensionsx 10-15
Min 2: Bicep Curls x 10-15

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

D. EMOM FINISHER

Week 1 Day 1

I always love your workouts- except the burpees. :)

Brooke

Week 1 Day 2

Week 1 Day 3

Mark

Week 2 Day 1

I meant to put 5 stars 🤣 ⭐️⭐️⭐️⭐️⭐️ Great workout!

Kayla

Week 2 Day 2

Hailey

Ok, that one was harder for some reason Ugg
But made it!

Week 2 Day 3

Week 3 Day 1

Week 3 Day 2

This was a tough one, but a great workout!

Week 1 Day 1

Community

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