Name: Playbook - Legal Weight - Full Body
Uploaded: 2024-03-21T13:15:14.622Z
Duration: 75 min
Description: Full Body

Great workout. First one completed. More to come.

Kenyetta

Shaden

We have a full body workout today hitting all muscle groups, core plus conditioning. 
Let’s put in some WORK!

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

Push Ups

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

Holding onto a Barbell, Plate or Med ball. Extend arms so the weight is overhead. Arms will stay locked the whole time. Slowly descend to the bench, as soon as you make contact, sit back up.

Decline Sit Ups *weighted

Circuit 1

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Standing on an elevated surface, (boxes, blocks, risers, plates etc) Grab onto the DB handle, interlocking your fingers. In a standing position, push hips back first before you bend the knees descending into a squat. Keep chest at a 45° angle. Drive knees outward. You can adjust the height of the elevated surface to get more range of motion.

Dumbbell Sumo Deadlift *deficit

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 2

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

Place a barbell on your upper traps. Standing hip width apart, take a step to one side, landing flat onto your foot. The trailing leg should stay straight.

Lateral Lunge *barbell

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

Circuit 3

Place your shoulder blades onto a bench. Press 1  dumbbell up as you elevate the opposite leg. Drive the working leg into the ground to activate your glutes & core.

Single Arm Chest Press *single leg glute bridge

- 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 4

Full Body

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Full Body

Community

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