We’re hitting Posterior Chain today.

Back, Hamstrings & Glutes!

I snuck in cardio too😉

Let’s push some LegalWeight!!!!

The treadmill work will be 45 second sprints.
No Incline
Speed 7.5+

Treadmill Jog/Run

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

Circuit 1

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

Assisted Pull Ups

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

Circuit 2

In a half kneeling position, grab onto the handle, palms down. As you pull towards your body, rotate to a neutral grip & think of pulling your elbow to your hip, keeping it a low pull.

Single Arm Half Kneeling Cable Row

Place a box or bench near the cables. Grab onto the handle with one hand and hold on with the other hand for support. As you step down, push the trailing leg out as far as possible. Make sure the working leg/knee does not go past your toe. Keep the shin in a straight line.

Cable Step Downs

Circuit 3

Similar to a straight arm lat pull, push hips back into a hinge. Let the rope pull your arms above your head for a stretch then pull your elbows towards your hips and squeeze your lats.

Rope, Lat Pull Down (Bent arm)

Place one foot slightly behind you. Grab onto the Landmine with the hand closest to the bar. Push hips back as you descend, & elevate the same side leg.

Single Leg Landmine RDL

Circuit 4

P.Chain ⛓️‍💥

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!

Full Body + Mobility

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 🔥🔥

P.Chain ⛓️‍💥

More workouts from Legal Weight ✖️