Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:40.792Z
Duration: 75 min
Description: W1/D2

Place hands on the bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Drives knees out as you descend.

Barbell Front Squats

Using a squat wedge or plate, place it in front of you. Your front foot heel will be elevated. Holding the DB with the other hand, keep chest/torso vertical as you drop that back knee down. Full range of motion. All the way down & all the way up

Contralateral Dumbbell Bulgarian Split Squat FFE

Circuit 1

Place feet hip width or you may have a narrow stance if your mobility allows you to do so. The pendulum squat machine targets the quads. Try to get full ROM & keep your back flat against the pad.

Pendulum Squat

Hold DBs by your side as you take a step forward. Keep chest/torso down, pushing all your weight onto the forward leg. Knee touches ground.

Dumbbell Walking Lunges

Circuit 2

Clean dumbbells into a front rack position. Keep chest up as you descend into a squat. Full ROM

Dumbbell Front Squats

Clean the KB into a front rack keeping it close to your body. Drop down into a split squat stance, narrow. (About 1 foot of space between both feet) full ROM.