Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.932Z
Duration: 75 min
Description: W1/D1

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

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Circuit 1

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell Romanian Deadlift

In this video, I’m standing on a riser for deficit. Whether you use a deficit or not, your knee must touch the ground or come within an inch of it. Make sure to drive your weight straight down the stable leg so you feel it more in your hamstring/glutes rather than your quads.

Smith Machine Reverse Lunge

Circuit 2

Take a wide stance, squat down, knee flexion. Grab onto the landmine & stand up. Keep back flat

Landmine Sumo Deadlift

Grab one or two dumbbells and hold them by your side. Take a big step to one direction, pushing that knee outward. Keep the other leg as straight as possible.

Lateral Lunge

Circuit 3

for the hamstring curl, you may use a seated or prone. EACH set will be a drop set. choose a weight and do 8 reps then immediately drop the weight & perform 8 more.

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

Prone Hamstring Curl

Circuit 4

W1/D1

W1/D2

Girllll you had my legssss shaking😭😭😭 I totally forgot how freezing it was this morning with my first set! 🫶🏼 love love  your workouts !

W1/D1

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