Name: Playbook - Kailey Hackett - W6/D1 Barbell ONLY workout
Uploaded: 2022-11-18T00:40:32.981Z
Duration: 25 min
Description: W6/D1 Barbell ONLY workout

My gym rats this is for you! Want to do a barbell only workout! Here you go! 

This is to challenge you, while also getting that heart rate up!

You will have 2 rounds of each exercise, followed by a short rest break. This should be around 40%-55% weight effort to where it’s not too easy but it isn’t close to your max out either.

front squat + shoulder press

Reserves lunge straight into forward lunge

Jump squats

Single leg RDL

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

These exercises will seem easy, but I promise you it will be challenging if you are pushing yourself. 

Whether you are at the gym or home you can get this done! If you really want to see results add that weight don’t be scared. 

For the donkey kicks/fire hydrants you will need a band if you want to progress band/dumbbells (put dumbbell in the leg pit and squeeze it there, this will add more resistance💪🏼🍑) 

Hip thrusters, you can do these at home or in the gym! At home get those Booty bands and get to work if it’s body weight you will complete 50 reps and will hold for a min. 

Gym peeps This should be a 50-70% effort so finding challenging weight where it’s very uncomfortable, but you are able to get that 10 in! If the weight ever starts to become less challenging, congrats you are adding more weight until it’s challenging again! Let’s get that Booty on 🔥!

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-after completing 10 reps you will hold for 20 seconds or until failure! 

This should be a 50-70% effort so finding challenging weight where it’s very uncomfortable but you are able to get that 10! If the weight ever starts become less challenging, congrats you are adding more weight until it’s challenging again! Let’s get that Booty on 🔥!

Barbell hip thrusts/ 20 second hold

Booty challenge

You will complete this for 30 days 

It is 4 mins straight with ab roller following 

No rest in-between the ab exercises after completing 4 min abs give yourself 30 seconds and get into the ab rollers🙌🏼

Bicycles

Crunches

Flutter kicks

Plank

Ab roller

30 Day Ab Challenge

W6/D1 Barbell ONLY workout

Kelcee

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W2/D1 FULL BODY HIIT

W2/D2 Upper body HIIT

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W2/D5 TABATA DOOZY🔥🤪

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W3/D2 TONED ARMS/ BACK

W3/D3– FULL BODY

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W3/D5 TABATA

Lisa

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W5/D2 Upper body

W5/D3 Quadzilla

W5/D4 FULL BODY

W6/D2 FULL BODY FOR TIME

W6/D3 Full Body HIIT

W6/D5 AMRAP CORE

W6/D1 Barbell ONLY workout

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