Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:39.933Z
Duration: 90 min
Description: W1/D2

Evan

Mitch

Maria

This circuit is a 6-12-24 training method. Landmine Sumo DL will only be 6 reps so I want you to go heavy & challenge yourself. Hip Thrusts  will be 12 reps so you can choose a weight thats moderate. You will finish the circuit with KB swings at 24 reps.

Take a wide stance, squat down, knee flexion. Grab onto the landmine & stand up. Keep back flat

Landmine Sumo Deadlift

Place shoulder blades 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

Place KB about 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.

Kettlebell Swings

Circuit 1

Squat down to pick up the hex bar. Hinge at the hips pushing butt back. Keep legs straight with minimal knee flexion. This is not a squat rather a deadlift exercises.

Hex bar RDL

Holding Dbs by your side, take a step back, chest down as if you're tying your shoe, knee touches the ground then back to starting position.

Dumbbell Reverse Lunges

Circuit 2

Face machine, shoulders under pads. Push hips back as you descend.

Reverse Hack Squat

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

Prone Hamstring Curl

Circuit 3

W1/D2

I haven’t been consistent this past month. And this was honestly a good work out to start the year off.My quads are sore! Will be posting my progress on tiktok this year! I’m nervous but excited to step out of my comfort zone! 🥹

W1/D2

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