Name: Playbook - Jeff Logan - W3/D3 Circuit 2
Uploaded: 2021-10-12T11:52:11.527Z
Duration: 45 min
Description: W3/D3 Circuit 2

Circuit A
- Forward lunge med ball slams 4 x 10 (each side)
- Bench V-sit bent knee-straight leg 4 x 20
- Abdominal bicycles 4 x 20

Circuit B
- Dumbbell step up into reverse lunge 4 x 10 (each leg)
- Kettlebell swings 4 x 20
- Stability ball hamstring curls 4 x 15
- Kneeling lateral raise 4 x 15 (each side)

- Hold med ball overhead
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Throw the ball to the ground on the outside of your front leg
- Catch the ball and return it overhead
- Step back to the initial position

Forward lunge med ball slam

- Seated on a bench with elbows bent behind you
- Tuck your knees to your chest then back to full extension 
- Keeping your legs straight, lift them up , bringing your chest forward 
- Lower your legs and chest back down

Bench V-sit bent knee to straight leg

- left + right = 1 rep
- keep core engaged the entire time 
- don’t pull on the back of your head / neck

Abdominal bicycle

Circuit A

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step both legs back down
- 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
- Switch legs and repeat sequence

Dumbbell step up to reverse lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged, bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swings

- upper back maintains contact with the floor
- arms out for stability 
- drive through heels 
- flex hamstrings upon curling

Stability ball hamstring curls

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Perform a lateral raise with the same arm 
- Step back to the initial position

Kneeling lateral raise

Circuit B

W3/D3 Circuit 2

Krystal

Bro I fuccin loved every moment of it. Thank you.

Brandon

Do you do sets back 2 back or one then the next for rounds of 4?

Super Nyja

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Winston Guy

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WITHEL

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Had to do todays cardio n yesterdays circuits cuz I didn’t go to the gym yesterday , all caught up now

W3/D3 Circuit 2

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