Name: Playbook - Alyssa Vail - Week 4 Day 1
Uploaded: 2022-12-30T16:16:06.801Z
Duration: 45 min
Description: Week 4 Day 1

Hailey

Goblet Squats x 15-20
Split Squat x 10 
Rest 45-90s
Complete 4 sets

Holding one dumbbell on its end, tuck it in right to the chest. Feet hip width apart on your squat stance, keep your chest tall as you lower down into your squat. Drive up through the feet back to your start position.

Goblet Squat

In a lunge position, drop the back knee and push up through the front heel. Slight forward torso lean. Exhale as you come out of the split squat.

Bodyweight Split Squat

A. Repeating Strength

Chest Press x 15-20
Lying Tricep Ext. x 10-14
Rest 60-90s
Complete 4 Rounds

Floor Chest Press

Lying Tricep Extensions

B. Repeating Strength

40s work | 20s Rest
Dumbbell Snatch - Right
Broad Jump 
Dumbbell Snatch - Left
Lying Leg Raise

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Broad Jump

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

C. Metabolic Conditioning

6 min amrap:
10 Neutral Grip Front Raise
10 Lateral Raise
10 Arnold Press

Neutral Grip Front Raise

DB Lateral Raise

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. Cashout

Week 4 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?

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

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 1

Community

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