Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.852Z
Duration: 90 min
Description: W1/D1

Ange

I’ve been training for two years consistently and this took me out! So good.

Kaitlin

Rebekah

this felt like cardio i’m not used to because i’ve always been on a powerlifting program. but it was out of my comfort zone and i loved it!

Gabby

Whew! First workout since my vacation…. DEAD LOL

Yvonne Matanane

Michelle

Terry

Jenni

Ashleigh

It was hard but i pushed through it! I know I’ll be feeling the burn tomorrow..

Jazzlyn

Melanie Thomas

I’m dying, whaa! That was awesome! 🔥🔥🔥

Candy

Amie

Lelia

Breanna

I subbed the Hack squat w/bbsquats & LM SL RDL’s with a KB Ipsilateral because I did these at home. Let me just say but I’m sure you’ve heard it before…. You - Are - Insane woman🔥 🥰

Zenobia

CANDICE

Shaden

Karen

Denise

Place a resistance band/hip circle band directly above your knees. Place hands in a prayer to help keep your chest up. Squat down (full range) to parallel or slightly break parallel pushing knees outward.

Resistance Band Squats

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Place resistance band/hip circle band above your knees. Place your upper back against a box or bench. Tuck your chin to your chest as you drop your hips down to the ground then drive them up into full hip extension. Keep feet flat with equal weight distribution throughout your entire foot.

Resistance Band Hip Thrust

Circuit 1

Place shoulder blades against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Stand to the side of the landmine. Place one foot slightly behind you. Grab Landmine with the hand closest to the bar. Push hips back as you descend then stand back up

Single Leg Landmine RDL

Circuit 2

Place shoulders under the pads, facing the machine. Push hips back as far as you can, minimal knee flexion & then back to starting position.

Hack Squat Good Mornings

Place KB about 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

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Place foot on a box, bench or split squat pad. Front foot should be in line with your knee & close to a 90° angle when performing your reps. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 4

W1/D1

Jorge Mora

Good Shit! Def going to be a repeater to keep adding weight. Worked hard but didn’t feel like I was dying 💪🏼

W1/D2

Vanessa

Mercy

Haven’t pushed myself like that in so long 😭 thanks Sommer!!

Jenna

W1/D3

W2/D1

Love these workouts they constantly challenge me!!

Girl…my glutes have been on fire since I started your program!!! Definitely feeling the difference

W1/D1

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