Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.819Z
Duration: 75 min
Description: W1/D1

Mitch

The hip thrusts will be paused reps. Hold for 2 seconds at the top for each rep

Place the middle of your back 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

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

Hold dumbbell on side that will be traveling. (You can also use a slider to help guide you to full range of motion). Hold onto something stable with the other hand. Travel back as far as you can, minimal knee flexion in the back leg while trying to drive the “working leg” knee over toe for more glute activation.

Dumbbell Reverse Lunge *supported/contralateral

Circuit 2

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

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 KB about 1-2 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.

W1/D1

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