Name: Playbook - Alyssa Vail - Week 4 | Day 3
Uploaded: 2022-12-30T16:16:06.808Z
Duration: 45 min
Description: Week 4 | Day 3

You’ll need dumbbells and something to step up onto!

Reverse Lunges x 12-20 total 
Hip Hinge Bent Over Row x 12-20 
Complete 4 sets, resting 90s between.

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)

- 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)

A. Repeating Strength

As many reps and rounds as possible in 6 minutes.
Rest as needed but goal is to keep your body moving!

8 plank rows total 
8 high plank to low squat/ 1/2 burpee
4 ground to press

Options:
*Drop to knees on plank
*Step up to your hands instead of hopping
*Squat, curl, and press

Plank Rows

High Plank to Low Squat (1/2 burpee)

Ground to Press

B. 6 Min AMRAP

Set a timer for 8 minutes and get as far as you can:
1 Man-Maker
2 steps ups 
2 plank pull Throughs 
2 Man-Makers 
4 Step Ups
4 Plank Pull Throughs
3 Man Makers 
6 Step Ups
……
Man-Makers increase by 1 rep every round.
Step ups and pull Throughs increase by 2 reps per round

Begin with DBs at side
Hop out to high plank, push up, plank row each side, hop feet up to hands, stand, curl and press.

Man-Makers

Alternating Step Ups

Plank Pull Throughs

C. Get as far as you can in 8 minutes

20s work 10s rest for 4 minutes
20s: Hammer Curl 
10s rest
20s: Arnold’s Press 
10s rest

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

Dumbbell bicep curls

Begin with palms facing you at chin level. Rotate the hands out as you press up over head. Return back to start position.

Arnold’s Press

D. TABATA X 4 Minutes

Week 4 | 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?

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

Week 3 Day 2

This was a tough one, but a great workout!

Week 4 | Day 3

More workouts from Alyssa Vail