Name: Playbook - Alyssa Vail - Week 5 Day 3
Uploaded: 2022-12-30T16:16:06.822Z
Duration: 50 min
Description: Week 5 Day 3

Christy

4 sets 
Reverse lunges x 10-20
If you don’t have heavier weights do 20-30 reps

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)

A. Repeating Strength

- 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)

Supermans

B. Repeating Strength

- 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

Alternating Plank Rotations

Alternating Lateral Lunges

C. MetCon

Chest Press to Toe Touch

Broad Jump

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Offset Overhead Carry

D. Intervals- 40s work 20s rest

Perform 50 sit ups.
Every time you break, do 2 push ups before you start again.

Sit Up

Push Up

E.  Core Cashout (see description)

Week 5 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!

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 3

Community

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