Name: Playbook - Legal Weight - Anterior Chain
Uploaded: 2024-04-16T13:42:37.538Z
Duration: 75 min
Description: Anterior Chain

We’re working all those muscles on the front of our body, Anterior Chain! Quads, Chest & Shoulders on the menu. Let’s Work!

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

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

Bodyweight Walking Lunges

With a skinny resistance band, pull apart the band as you bring your arms overhead, behind you and back to the front. Keep a hip hinge with a slight knee bend. Arms stay locked throughout the rotations

Shoulder Rotations

Warm Up

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

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Circuit 1

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

Place bar onto your back & take a step forward, knee to the ground.

Barbell Walking Lunges

Grab barbell, pronated (palms down), shoulder width on the bar. Raise bar to shoulder height. Don’t use momentum or your legs for assistance. Core tight & squeeze glutes as you raise the bar upwards.

Barbell Front Raise

Circuit 2

The leg extensions are a drop set for each set. 
Set the weight and do 8 reps.
Lower the weight and do 8 more.
Lower the weight one last time for your final set of 8.
That’s 1 set!

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

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

If you don’t have this particular set up, you can use a bench. Elevate it on top of plates or blocks. Grab barbell shoulder width, pulling upwards.

Barbell Rear Delt Row

Circuit 3

Anterior Chain

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

Great workout. First one completed. More to come.

Anterior Chain

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