Name: Playbook - Alyssa Vail - Week 1 Day 3
Uploaded: 2022-12-30T16:16:06.775Z
Duration: 45 min
Description: Week 1 Day 3

Christy

Keep feet hip width apart as you send one leg back and drop the back knee.
Push through the front heel back to standing position

Reverse Lunges (alternating)

Bent over row x 12-20 
Bicep Curls x 8-12
Rest only after finishing curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

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

Dumbbell bicep curls

B. Repeating Strength

Every minute on the minute:
Min 1: 6-8 heavy squat cleans
Min 2: single arm push press x 5 each 
Min 3: 6-10 box jumps or squat jumps

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

Single Arm Push Press

Box Jumps

C. EMOM X 12 Minutes

Alternating Lateral Lunges

Lateral Raise to Front Raise

Plank Pull Throughs

D. Finisher

Week 1 Day 3

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?

Stephanie

Week 1 Day 1

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

Brooke

Week 1 Day 2

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!

Kriste

Week 2 Day 3

Week 3 Day 1

Week 3 Day 2

This was a tough one, but a great workout!

Week 1 Day 3

Community

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