Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:39.793Z
Duration: 75 min
Description: W1/D2

Subbed the devil’s bike for the rower as I don’t have one and FACK!

Ange

Rowers

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

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

Circuit 1

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

Grab the narrow bars with a neutral or supinated grip. Legs together, toes pointed upward (dorsiflexion) Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

Place KB about 1-2 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 2

Get into a plank position. Hands stacked under your shoulders, core right, feet hip width or slight wider. Place KB on one side, pull KB over to the other side without swaying your hips.

Kettlebell Plank Pull Through

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 3

W1/D2

Elizabeth

W1/D1

W1/D3

W2/D1

W2/D2

W2/D3

Had to truncate a bit d/t wicked cold but still kicked my ass. Thanks. 🤘🏻

W3/D1

Still some kinda sick and it’s kicking my ass apparently but got through some weak ass version 🙄😳😭

W3/D2

Another one where I’m down with the sickness…should I have rested?  Prolly, but my mental health absolutely needs.

W1/D2

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