Name: Playbook - Legal Weight - Full Body
Uploaded: 2024-04-27T14:20:37.572Z
Duration: 75 min
Description: Full Body

Rosalyn

Ange

Full Body Day! We’ll be hitting all muscle groups including abs/core. I did not add any conditioning into todays workout so get your cardio in if needed, Pre or Post workout.
Let’s Go!!!

Grab the Landmine bar & place against chest by interlocking your fingers. Feet hip width or slightly wider. Push hips back as you descend into a squat

Landmine Front Squats

In a half kneeling position, grab the dumbbell with the side of the leg that’s forward. With a neutral grip, press straight overhead.

Single Arm Half Kneeling Dumbbell Press

Lay flat on the ground, elevate legs & shoulder blades. Hands above head, ear level. Chin tucked

Hollow Body Hold

Circuit 1

Place bar onto your back. Low bar placement, more so onto your traps. Push hips back as far as possible with minimal knee flexion. Keep back flat, then drive hips forward standing up all the way & locking out.

Barbell Good Mornings

Stand to the side of the landmine, in a split squat stance. Lean your weight onto the front leg. Grab onto the landmine (the bar or attachment if you have one) and pull up. Drive elbow to your hip to engage your lats

Single Arm Landmine Row

With back flushed against pad, lift legs up keeping them as straight as possible. Tuck your hips as you bring your legs up to engage your lower abs.

Leg Raises *roman chair

Circuit 2

Kneel down, grab Landmine & place against chest. In the seated/kneeling position, push Landmine away from your body.

Landmine Press, Kneeling

Place kettlebell in a front rack position. Sit down onto the ground & rest back on bench. As you drive hips up, press the KB at the same time.

Single Arm Kettlebell + Hip Thrust

You can use a decline bench, flat bench or any flat surface (floor) as long as you have something sturdy to hold onto. Grab onto the bench, handles or pole behind your head. Bend your knees and raise your hips up, bringing your knees to your elbows. Slowly descend back to starting position.

Reverse Crunch

Circuit 3

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

In a GHD machine, place a KB in front of you. Lock your feet in, slight bend in the knees. Grab onto the KB as you come up, lats packed, chin tucked.

Kettlebell GHD

Sit down on the ground & place the bottom of your feet together touching each other. Lay all the way down onto your back & sit all the way up.

Butterfly Sit Ups

Circuit 4

Full Body

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

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👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Full Body

Community

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