Name: Playbook - Legal Weight - Anterior Chain
Uploaded: 2024-03-22T13:32:24.754Z
Duration: 75 min
Description: Anterior Chain

We’re working all those muscles on the front of our body. Chest, Shoulders & Quads. It’s a good one that you wont want to skip.
Let’s Work!

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Circuit 1

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Lay flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Circuit 2

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Walking lunges but you're leading with one side only.

Dumbbell Zombie Lunges

Using a med ball or any free weight, hold it close to your chest. As you sit up, push the weight in front of you touching your ankle/toe. Make sure to sit all the way up as you elevate the working leg.

Single Leg Weighted Toe Touch

Start with the DBs above your chest, elbows with a slight bend. Open up as wide as you can then drive back up. Think of squeezing your pecs with your biceps

Dumbbell Flys

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down. Try not to push off too much on the trailing leg

Dumbbell Step Ups

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Circuit 3

Anterior Chain

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Anterior Chain

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