Name: Playbook - Legal Weight - W9/D1
Uploaded: 2024-05-13T01:40:54.060Z
Duration: 60 min
Description: W9/D1

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

Push Ups

Assault Bike

'Insane' warm up

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Lay upon on ground, knees bent. Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Rowers

Circuit 1

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

Get into a split stance, front foot planted with equal weight distribution & back supporting leg on your toe.Grab onto 2 kettlebells, one on each side of the front foot. Hinge back keeping back flat & stand up locking out.

Dual Kettlebell Single Leg RDL

Circuit 2

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.

Plate Overhead Sit Ups

Circuit 3

W9/D1

Loved this workout! Different and challenging!

Breyonnah

Krisanne

Rebekah

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!!! 💪🔥

W9/D1

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