Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-05-13T01:33:29.769Z
Duration: 75 min
Description: W1/D1

Loved this workout! Different and challenging!

Breyonnah

Krisanne

Rebekah

Carol

Yvonne Matanane

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Circuit 1

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 2

Grab a pair of dumbbells,
swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Rowers

Circuit 3

W1/D1

Ange

W1/D2

W1/D3

Easy on paper, but when you push it it’s….not.

I can tell in just a week from this split I am way stronger week 2! You’re amazing Sommer! 💪🔥

Michelle

W2/D1

W2/D2

W2/D3

W3/D1

W3/D2

W3/D3

W4/D1

W4/D2

I felt so much stronger each week!!!!!! This was an incredible 4 week program!!! 💪🔥

W1/D1

Community

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