Name: Playbook - Alyssa Vail - Week 3 Day 3
Uploaded: 2022-12-30T16:16:06.797Z
Duration: 45 min
Description: Week 3 Day 3

Christy

This was a tough one, but a great workout!

Kriste

Reverse Lunges 3 x 12-16
Step Ups 3 x 10 per leg (do one side then the other) 
Rest 1-2 minutes btween sets

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)

Alternating Step Ups

A. Repeating Strength

Bent over row 3 x 12-15 
DB Pullovers 3 x 10-15
Rest 1-2 min between sets

- 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)

DB Pullover

B. Repeating Strength

Set a timer for 8 minutes
Get as many reps and rounds as possible
Alternating lateral lunge to bicep curl x 12-20 total 
Plank Shoulder Taps x 20 total

Alternating Lateral Lunges

Planks Jacks

C. 8 Minute AMRAP

4 Rounds:
200m Run
15 sumo deadlifts
200m run 
15 sumo squats

Option: 1 min moderate to hard cardio instead of running

- Wide stance toes pointed out
- Slight bend in the knee as you send your hips back

Dumbbell Sumo Deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

D. MetCon

Week 3 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

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 3 Day 3

Community

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