Name: Playbook - Charity Witt - Free-Weights D1
Uploaded: 2022-09-19T18:28:25.859Z
Duration: 60 min
Description: Free-Weights D1

Perfect for at home if you have access to weights. 

RPE7

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Place the barbell on your upper back 
- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee to lower down
- Extend your leg to stand back up to standing position and repeat to the opposite side

Barbell alt. cossack squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Place hands on barbell at a comfortable distance, then raise elbows up. Keep chest up and traps relaxed during this movement. Play with hand placement if your shoulders feel any pinching.

Barbell High Rows

- Start in a push up position, maintaining a straight body line throughout the movement 
- Lower your chest to the floor and lift your hands up off the ground
- Place your hands back down and press your body off the floor back up to starting position

Hand release push ups

In a plank position, alternate DB rows to push ups.

Renegade rows to push-ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

Weighted Planks

Free-Weights D1

Antonio

I’d love a little comment on other things to do in place of certain workouts if you can’t do a pull-up/find a neutral grip bar. Other than that loved the workout.

Free-Weights D1

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