Name: Playbook - Legal Weight ✖️ - Push Day
Uploaded: 2026-06-07T13:54:59.693Z
Duration: 60 min
Description: Push Day

We have a full body, push day!

3 super sets.
1 core / conditioning circuit.

Let’s Work🥵

Place feet hip width apart. Push hips back & bend knees as you pull the ropes down then circle back up.

SkiErg

Lay supine on the ground. Bring hands to your toes at the same time

V-Ups

Core + Conditioning

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

Clean the Landmine into a front rack position. While holding onto the end, squat down and power up into a press

Landmine Squat Thruster

Circuit 1

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the DBs up directly above your chest, do not click them together. Make sure to get full ROM.

Dumbbell Bench Press

Place hands onto the bench, outside your hips. Drop down until your elbows are at 90 degrees & push all the way up. Keep your chest up & back straight. The further away your feet are, the harder it is so you can use your foot placement for assistance and progression.

Dips off Bench

Circuit 2

Holding DBs by your side, feet hip width apart. (not too wide or the DBs will hit your legs as you descend) Keep chest up as you descend. Make sure you knees don't cave.

Dumbbell Suitcase Squats

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, bring them into front rack position (by your shoulders), neutral grip, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Circuit 3

Push Day

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 ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

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 🔥🔥

Push Day

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