Name: Playbook - Alyssa Vail - Week 5 Day 2
Uploaded: 2022-12-30T16:16:06.817Z
Duration: 60 min
Description: Week 5 Day 2

Christy

DB RDLs x 12-15
Skater Hops x 10-20
Rest 1-3 min 
X 4 sets

- 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

Skater Hops

A. Repeating Strength

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

Lateral Raise to Front Raise

B. Repeating Strength

Chest flys x 10-15
Tricep extensions x 10-15
Biceps curls x 10-15
X 3 sets

Floor Chest Fly

Lying Tricep Extensions

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

Dumbbell bicep curls

C. Accessory - upper body

50 Alternating DB Step Ups
Every 60s complete 3 devils presses 
Rest 2 minutes when all 50 are completed, THEN: 
50 single arm DB swings per side 
Every 60s 3 burpees

Easiest way to do this is use a timer and have it cue you to do 3 reps every minute

Alternating Step Ups

Devils Press

Single Arm DB Swing

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

D. MetCon (read description to understand)

Week 5 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?

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 2

Community

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