Name: Playbook - Legal Weight ✖️ - Back Day
Uploaded: 2026-06-20T14:13:33.800Z
Duration: 60 min
Description: Back Day

It’s upper body day & we’re hitting BACK!!

I’ve added core & conditioning too🔥

Let’s push some LEGAL WEIGHT.

1000m row
Unbroken (no rests)
Try to do it sub 5 minutes

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 1

Grab onto the wide handles, lean back slightly as you bring your chest to the bars.

Assisted Pull Ups

Lay supine on the ground. Bring hands to your toes at the same time

V-Ups

Circuit 2

Using a Landmine (or placing a barbell against the corner), grab a V-grip attachment. Push hips back into a hip hinge, torso almost parallel to the ground, pull elbows back (towards your hips) squeezing your lats.

Landmine rows

Sit directly under the TRX.

To make this more challenging, extend your legs all the way out in front of you. 

If you need assistance, bend your knees and bring them closer to your body. (As shown in this demo)

Pull your body all the way up, through the TRX with a wide grip then extend all the way back down.

TRX vertical pull-ups

Circuit 3

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Single Arm Pull Down, Half Kneeling

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 4

Set the cable low and grab onto the handle as you walk a few feet away. Get into a pigeon pose. Opposite leg forward. Reach around stretching your lats and hips, getting as much range as possible then pull back squeezing your lats.

Pigeon Row

You can use a decline bench, flat bench or any flat surface (floor) as long as you have something sturdy to hold onto. Grab onto the bench, handles or pole behind your head. Bend your knees and raise your hips up, bringing your knees to your elbows. Slowly descend back to starting position.

Reverse Crunch

Circuit 5

Back Day

Hybrid 🔥

Upper Body Push Day

Ashley

GLUTES 🍑

Stephani

Weekly Cardio 🔥

Katrina

Warm up & Stretch

LEG DAY *knee dominant

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Back Day

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