We’re hitting posterior chain today.

Back, Hamstrings & Glutes 
+
Conditioning & Core

You won’t want to skip this one 😮‍💨

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

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 1

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell RDL

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

Circuit 2

For hip thrusts, you can use a machine (if your gym has one) or you may use a Barbell set up or Smith Machine. 

All hip thrusts machines are built a little different so if you use one, make sure your position is comfortable. Your foot stance should can be slightly wider than hips similar to a sumo stance and knee in line with the toe. 90° angle. 

If your feet are too far in front, you’ll hit more hamstrings. If your feet are too close to your glutes, you’ll feel it more so in your quads. So a 90° is ideal for an optimal position.

Hip Thrust *machine demo

Holding 2 Kettlebells or Dumbbells….Try to not let them touch your legs, hold them away from your body. Chest up, shoulders back & take slow steps.

Farmers Carry

Circuit 3

Grab a straight or EZ bar, grip it wide with palms down. Push hips back as you stretch your lats then pull the bar towards your body, chest up.

Standing Lat Pull Down

Set an incline bench near a cable and put one leg up as if you’re doing a pigeon stretch. Reach all the way forward, stretching your lat then slowly sit up and pull your elbow down & toward your hip.

Single Arm Rotational Row

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 ✖️