Name: Playbook - Alyssa Vail - Week 3 Day 1
Uploaded: 2022-12-30T16:16:06.790Z
Duration: 45 min
Description: Week 3 Day 1

Christy

3 sets:
Transverse Goblet Squat x 8-12 per side
No rest
Jump squats x 10-15
Rest 60-90s

Step out to a 45 degree angle and sink into your squat. As you come back to your stand you’ll bring foot forward.

Transverse Goblet Squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

A. Repeating Strength

DB Chest Press 
3 x 8-12 
Side Plank Hold 
X 30s each side 
Rest 60-90s

Floor Chest Press

Side Plank

B. Repeating Strength

Dumbbell starts stacked on the shoulder. Sink down into your squat and as you come out of your squat go into your overhead press

Single Arm Thruster

Overhead Carry

Alternating Step Ups

C. MetCon

21-18-15-12
Lateral raise to front raise
Bicep curls 
Reverse flys

Lateral Raise to Front Raise

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

Dumbbell bicep curls

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

D. CASHOUT

Week 3 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?

Stephanie

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!

Kriste

Week 2 Day 3

Week 3 Day 2

This was a tough one, but a great workout!

Week 3 Day 1

Community

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