Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.329Z
Duration: 75 min
Description: W1/D1

I only had 50min so I did 2sets of everything.  Solid workout! Excited to pair this with the anterior program 💪🏼

Rebekah

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

Prone Hamstring Curl

Grab onto the wide handles, lean back slightly as you bring your chest to the bars.

Assisted Pull Ups

Circuit 1

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

Prone Dumbbell Rows

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 2

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

Using a Landmine (or placing a barbell against the corner), grab a V-grip attachment. Push hips back into a hip hinge, torso almost parallel to the ground, pull elbows back (towards your hips) squeezing your lats.

Landmine rows

Circuit 3

This exercise can be done with a barbell, dumbbells or kettlebells. 
Push hips back (hinge) with minimal knee flexion.  Drag the bar down to your shins keeping your back flat. At the bottom position, row the bar then release as you stand back up.

Barbell RDL to Row

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 4

W1/D1

Love these conditioning ones!! So good. And i only do 75% of it 😂. 🥵 Adding to my favorites!

W1/D1

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