Name: Playbook - Legal Weight ✖️ - Full Body + Mobility
Uploaded: 2026-06-07T13:54:59.521Z
Duration: 60 min
Description: Full Body + Mobility

Today is a full body (deload day) + mobility workout. This was a request posted into workout suggestions!

If you have workout &/or program requests, post them into the feedback section. 

I will try to accommodate everyone 💪🏽


Today’s session will be low volume/intensity. Choose lighter weights for all exercises. 
*30-40% lighter than what you would normally choose.

Let’s Work!!

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

Assisted Pull Ups

Using a fixed bar in a rack, box, or bench, place hands around shoulder width apart, tuck elbows in (don’t let them flare outwards).

Slowly lower your chest to the bar, box or bench. Try to get your chest to touch & don’t let hips sink down nor up into a pike. 

Think of plank form. Core tight and everything locked in. 

As you descend as low as you can, drive back up to starting position, pushing through your scapula.

Push Ups, Elevated-Assisted

Take a wide stance, push weight over to one side, getting as low as possible then transfer over to the other side.

Bodyweight Cossack Squats

Circuit 1

Clean the DBs into a front racked position. 
Step onto a block/box for a deficit.

Take a step back, dropping your knee to the floor. 

Keep your chest up throughout the exercise.

Dual Dumbbell Front Rack Reverse Lunge *deficit

Get into a half kneeling positing. Clean & press KB overhead, arm locked, core tight. Place opposite hand onto the ground with your eye on the hand (KB) that’s overhead. With the hand that’s on the ground, try to get your forearm on the ground. Then press up into starting position.

Kettlebell Half Kneeling Windmill

In a seated position, press the KB overhead. Rock back, keeping your legs straight. Rock back and forth, arm stays locked overhead.

Single Arm Kettlebell Hollow Body Rocks

Circuit 2

Holding onto a plate on the working side, hold onto something stable with the other hand. Push hips back as you descend. Don’t let your chest drop below your hips.

Single Leg RDL, plate loaded

- On a bench, get into a bird dog position.
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Bird Dog Row

Adjust cable slightly below shoulder height. Feet should be hip width apart. Keep arms straight as you pull cable all the way over. Hips should stay squared, no rotation.

Cable Woodchops

Circuit 3

Full Body + Mobility

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

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

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Full Body + Mobility

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