Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.301Z
Duration: 75 min
Description: W1/D1

awesome workout!!! God bless you!! I pray God gives strength and peace to whoever reads this in Jesus name! 💖💖

graci

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

Push Ups

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Circuit 1 *warm up

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Lay flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

In a half kneeling position, grab the dumbbell with the side of the leg that’s forward. With a neutral grip, press straight overhead.

Single Arm Half Kneeling Dumbbell Press

Circuit 2

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

Place bar onto your traps. Pull bar into your traps as you take a big step backwards. As you drop down into a split squat, both legs should be 90° with the back knee touching the ground on each rep.

Barbell Split Squat

Circuit 3

The leg extensions will be a drop set for each set

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, clean them into a front rack, neutral grip position, press straight over head. Keep chest up and back straight.

W1/D1

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