Name: Playbook - Alyssa Vail - Week 3 Day 2
Uploaded: 2022-12-30T16:16:06.794Z
Duration: 45 min
Description: Week 3 Day 2

DB Romanian Deadlifts 
2 x 12-15
2 x 8-12 (hard work sets)
Elevated Hip Thrusters 
4 x 15 
Rest 60s

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

A. Repeating Strength

Overhead Press 
4 x 12-15 
High Row
4 x 8-10

Standing feet hip width apart:
- Begin with DBs at shoulder level 
- Keep Elbows slightly in
- As you exhale press dumbbells up overhead keeping the ribcage stacked over the hips

DB Overhead Press

DB High Row

B. Repeating Strength

Tricep extensions:
Build to a tough set of 10-15
Rest 1-2 minutes 
Then do 40 rest at that 10-15 weight.
Every time you rest do 2 push ups

- 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

C. Accessory

Get as far as you can in 7 minutes:
Heel Elevated Squats 
2-4-6-8-10…
Shuttle Run
1-2-3-4-5…. 
Down and back = 1 rep 

Option: burpees instead of shuttle run

Heel Elevated Squat

Pick a distance about 15-20yds 
Down and back = 1 rep

Shuttle Run

D. MetCon

Week 3 Day 2

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

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 1

This was a tough one, but a great workout!

Week 3 Day 2

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