Name: Playbook - Alyssa Vail - Week 5 Day 1
Uploaded: 2022-12-30T16:16:06.813Z
Duration: 60 min
Description: Week 5 Day 1

Goblet Squats x 12-15
Hip Bridge x 14
Rest 1-3 minutes between sets
Complete 4 Sets

Hold one dumbbell on one end. Tuck it tight to the chest. Keep the chest tall as you lower down into your squat.

Goblet Squat

Bodyweight Hip Bridge

A. Repeating Strength

Floor Chest Press x 12-15
Reverse Fly x 8-10

Floor Chest Press

- 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

B. Repeating Strength

Suitcase squat x 8-10 per side
Single arm shoulder press x 8-12 per arm
Deadbugs x 10-20 total 

Option: heel taps on deadbugs instead of extending out straight.

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Single Arm Suitcase Squat

Single Arm Shoulder Press

Lying in a reverse table top position, extend the right arm and left leg at the same time. Focus on keeping the low back glued to the floor and exhale as you extend, inhale back at center.

Deadbugs

C. Accessory - unilateral + core

Single Arm Deadlift

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Bear Plank Hold

D. Accessory - Unilateral + Core

Week 5 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

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 5 Day 1

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