Name: Playbook - Legal Weight - Day 5 Row IT
Uploaded: 2024-04-27T01:18:39.793Z
Duration: 60 min
Description: Day 5 Row IT

Today we will be working with variations of rows. Let's make sure we hinge properly for all bent over/hinged exercises.

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

Lay supine on the ground. Knees bent. Sit all the way up. You can place a med ball between your knees or lock your feet under something stable to assist in getting up

Sit Ups

Circuit 1

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

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

Grab a med ball, swing it overhead & slam it onto the ground as hard as you can.

Ball Slams

Circuit 2

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

Place KB in between ankles, push hips back & grab onto the KB. As you get ready to stand up & clean the KB, think of bringing your elbows high like a high pull then dropping under to catch it. Immediately squat down as low as possible. Stand, repeat

Kettlebell Deadlift+ Clean + Squat

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 3

Grab the narrow bars with a neutral or supinated grip. Legs together, toes pointed upward (dorsiflexion) Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

Grab onto the bars. Keep core tight as you bring your legs up. Try to round your back by tucking your hips while your legs are up. Then go back down to starting position. Try not to swing.

Hanging Leg Raises

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 4

Day 5 Row IT

Day 1 Deadlift Day

Day 2 Bench UP

Day 3 Conditioning Day

Day 5 Row IT

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