Name: Playbook - Alyssa Vail - Week 6 Day 2
Uploaded: 2022-12-30T16:16:06.831Z
Duration: 60 min
Description: Week 6 Day 2

4 Sets:
RDLS x 8-12
Rest 45-60s 
Dumbbell Shoulder Press x 8-12
Rest 1-3 min

- 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

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

A. Repeating Strength

DB Z Press x 8 each side 
Alternating Bent Over Rows x 10

Z-Press

- 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)

B. 6 MIN AMRAP

Suitcase squat x 8 each side
DB Swing x 5 each side

- 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 DB Swing

C. 6 MIN AMRAP

Plank Pull Throughs

Double Crunch

D. 6 MIN AMRAP

Climb as high as you can in 12 minutes 
3-6-9-12
Box jumps
Devils press
Round 1 is 3 reps of each, rounds 2 is 6…. Add 3 reps each round

Box Jumps

Devils Press

E. Cardio Cashout

Week 6 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?

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 6 Day 2

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