Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.819Z
Duration: 30 min
Description: W1/D1

Claudia

Leah

Rebekah

WOOF!

Otherwise I am so thankful for this program, truly. 🙌🏻💃🏻❤️🌈🔥🤘🏻

Ange

Even two rounds are brutal (hit my life imposed 30m post warms).

I’m in really good shape and cannot maintain good form and complete in 30m-but just me. Thanks though.

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Place hands on bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Step back into a lunge, knee to the ground.

Barbell Front Racked Alternating Reverse Lunges

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

Keep back against pad, place feet slightly wider than hip width. Squat down as low as you can.

Hack Squat

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be straight. The other leg should be about a foot behind you & to the side. Push that knee outward with minimal knee flexion. Drag dumbbell down the front/straight leg going to mid shin or lower. Stand all the way up & lock out.

Single Leg Dumbbell RDL

Circuit 2

W1/D1

W1/D2

When you don’t stop moving-it’s a challenge 😹

Never done that version of the rope pulldown .. love it!

W1/D3

Well somebody won’t be able to walk well tomorrow.

Wow. I never get nauseous and this one did it 😂

W1/D1

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