Name: Playbook - Legal Weight - Day 1 Full Body + Conditioning
Uploaded: 2024-04-05T00:41:48.355Z
Duration: 75 min
Description: Day 1 Full Body + Conditioning

This was so fun! Reminds me of my college conditioning. Perfect mix of strength and endurance

Rebekah

Full Body Conditioning

Cardio will be added into each set.

Treadmill Jog/Run

Grab onto the DB and power it towards the ceiling using the power from your hips. Lock out at the top & as you start to bring the DB down, grab onto it with the other hand

Alternating Dumbbell Snatch

Push hips back as you descend. Drive knees out. Hit parallel or below

Bodyweight Squats

Circuit 1

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

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

Start in a squat position, feet slightly outside hip width. Drop down as low as you can & explode up. Land softly back into
a squat.

Squat Plyos

Circuit 2

- 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

Keep seated as you power through the legs and arms

Assault Bike

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

Push Ups

Circuit 3

Day 1 Full Body + Conditioning

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