Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:39.891Z
Duration: 50 min
Description: W1/D2

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

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

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

Assisted Chin Ups

Circuit 1

Clean a dumbbell or kettlebell into a goblet position. Take a step back so both legs are 90°. Drop your rear leg down, knee should touch the ground or at least be within an inch of it.

Goblet Split Squat

Reach forward stretching your lats the pull back, torso upright.

Seated V-Grip Rows

Secure feet under the pad. Sit all the way up.

Decline Sit Ups

Circuit 2

Feet shocked be wide stance, push hips back, keep back flat. Chest down. Grab onto the KBs & row them, alternating.

W1/D2

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