Name: Playbook - Alyssa Vail - Week 6 Day 1
Uploaded: 2022-12-30T16:16:06.826Z
Duration: 60 min
Description: Week 6 Day 1

Christy

Goblet squats x 8-12
Rest 45-60s
Chest Press x 8-12 
Rest 1-3 Minutes

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

Floor Chest Press

A. Repeating Strength

45s Work, 15s rest 
Goblet Split Squat - right side back 
Skater hops
Goblet Split Squat - right side 
Skater hops 

X 3 Rounds
No rest greater than 45s between rounds

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

Skater Hops

B. Lower Body Circuit

Reverse Grip Low Row

Overhead Carry

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

C. Upper Body Circuit

Every Minute on the Minute 
Min 1: Chest Flys x 10
Min 2: Sumo Squat x 12-15
Min 3: Lying Tricep Extensions x 10
Min 4: Mountain Climbers x 20-30 total

Floor Chest Fly

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Lying Tricep Extensions

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

D. EMOM x 12 Minutes Cashout

Week 6 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?

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 6 Day 1

Community

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