Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.813Z
Duration: 80 min
Description: W1/D1

Kaitlin

Coua

Denise

Love love your workouts! Today felt amazing. Loving my gainz!!!!!

Juanita

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

Place toes onto wedges or a plate. This will help to apply more tension to your hamstrings.

Dual Dumbbell RDLs *toes elevated

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 1

Squat down (deep squat) & grab the dumbbell by interlocking your fingers. Keep chest up throughout the reps to prevent your back from rounding.

Dumbbell Sumo Deadlift

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 2

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

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

Prone Hamstring Curl

Circuit 3

W1/D1

Killer workout!! I have never been pushed this hard in lifting! Loved it!!  #GrowTheAss

W1/D1

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