Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:39.935Z
Duration: 90 min
Description: W1/D2

Jorge Mora

Good Shit! Def going to be a repeater to keep adding weight. Worked hard but didn’t feel like I was dying 💪🏼

Jenni

Melanie Thomas

Killer workout, my glutes are on 🔥🔥🔥

I honestly needed this! I felt like my workouts weren’t intense enough and I wasn’t seeing the results I wanted! This workout definitely pushed me! Hoping to seeing results soon with this new training!

Claudia

🥵🥵🥵I hate you🥵🥵🥵😭but i did it💀

Zenobia

Joyce

Denise

Place a resistance band/hip circle band directly above your knees. Place hands in a prayer to help keep your chest up. Squat down (full range) to parallel or slightly break parallel pushing knees outward.

Resistance Band Squats

Place resistance band/hip circle band above your knees. Place your upper back against a box or bench. Tuck your chin to your chest as you drop your hips down to the ground then drive them up into full hip extension. Keep feet flat with equal weight distribution throughout your entire foot.

Resistance Band Hip Thrust

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Circuit 1

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell Romanian Deadlift

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 2

For exercise 2A, Hip thrusts, you will be performing 8 reps. For each rep, id like you to hold at the top for 3 seconds. After your 8th rep, id like you to continue by repping  it out (no pause) & go to failure. Nothing less than 10 more reps. Push yourself until your glutes are on fire ;)

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

Grab a high box, step onto the box, chest leaning forward. Try not to push off using the trailing leg.

High Box Step Ups

Circuit 3

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 4

W1/D2

Ange

I’ve been training for two years consistently and this took me out! So good.

Kaitlin

Rebekah

W1/D1

Vanessa

Mercy

Haven’t pushed myself like that in so long 😭 thanks Sommer!!

Jenna

W1/D3

CANDICE

W2/D1

Love these workouts they constantly challenge me!!

Jazzlyn

Girl…my glutes have been on fire since I started your program!!! Definitely feeling the difference

W1/D2

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