Name: Playbook - Dr. Robin B - Weighted Barbell Workout
Uploaded: 2023-01-23T05:39:14.880Z
Duration: 45 min
Description: Weighted Barbell Workout

Weighted Barbell Workout

Warm-Up:
- Mobility Leg Swings

Circuit 1:
- Sumo Deadlift
- Power Cleans
- Push Press
- Barbell Front Squat

Circuit 2:
- Reverse Lunge + Twist
- Single Leg RDL
- Landmine Around The World
- Landmine goblet sumo squat +Press

- Lay on the floor while lifting your legs and arms upwards
- Hold onto empty bar in your hands 
- Lower your legs to one side and lift back to the top
- Lower legs to the other side 
- Repeat movements

Mobility - Leg Swings

Warm-Up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Begin with weight in hand and rest weight against your shoulders
- Elbows forward of your body
- Dip torso by bending your knees and press weight back up overhead
- Repeat movements

Push Press

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Circuit 1

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Rotate your hips towards the side, then back to the front 
- Return to starting position 
- Repeat on opposite side

Reverse Lunge + Twist

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
-Hold weight in one hand
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor 
- slowly lift back up engaging your hamstrings and glutes 
- Complete desired reps then repeat on the opposite side"

Single Leg RDL

- Begin in a standing position
- With your elbow slightly in front of you, rotate the bar to the side
- Then lift bar to the opposite side 
- Lower with control back to starting position

Landmine Around the World

- Holding the end of the landmine bar in goblet position with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Weighted Barbell Workout

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