Name: Playbook - Legal Weight - Day 1 Deadlift Day
Uploaded: 2024-04-27T01:18:39.319Z
Duration: 75 min
Description: Day 1 Deadlift Day

Each day will be a full body workout however, it will have 1 focus exercise. Today will be deadlifts. Practice your form & make sure to properly warm up. We're going heavy!

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Start in a seated position with both knees bent. Try to keep your chest up & neutral spine. You can put your arms in front of you fully extended as you push your hips up and lock out. Without moving your feet, try to rotate to the other side and repeat. Go back & forth for a few reps or for about 30 seconds.

Shin box rotations

Warm Up

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Grab a pair dumbbells & swing through your legs (wide stance)
Power through your hips to swing the dumbbells over head.

Blast Press

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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Stagger your stance, keep core tight & engaged as you slam the ball against the wall. Try to keep hips squared & rotate at the core only.

Rotational Ball Slam

Grab 2 moderate or heavy KBs. Place them shoulder width apart. Keep core tight as you descend,make sure to push all the way up.

Kettlebell Push Ups

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Circuit 2

Place feet outside of the KB. Squat down and grab onto the horns, drop your hips & keep chest up. KB should touch the ground for each rep

Kettlebell Deadlift

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Keep seated as you power through the legs and arms

Assault Bike

Circuit 3

Day 1 Deadlift Day

Day 2 Bench UP

Day 3 Conditioning Day

Day 1 Deadlift Day

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