Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.813Z
Duration: 45 min
Description: W1/D1

MariaFit

Push butt back as if you were going to sit in a chair. Drives knees out as you descend.

Bodyweight Squats

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Start in a squat position, feet slightly outside hip width. Drop down as low as you can & explode up. Land softly back into
a squat.

Squat Plyos

Plank position, feet hip width or slightly wider. Slowly tap each shoulder alternating.

Plank Shoulder Taps

Circuit 1

for 2B, Plank Rows, if you do not have access to dumbbells, do hand release rows instead. (same movement as a plank row, pretend you have dumbbells in your hand as you row) pull elbow back towards your hip to feel lat engagement.

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

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.

W1/D1

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