Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:40.146Z
Duration: 75 min
Description: W1/D2

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Start in a split squat position with one knee on the ground. Explode up & switch legs. Be careful on the descent, don’t bang your knee on the ground.

Split Squat Plyos

Circuit 1

If your gym doesnt have a pendulum squat machine, you may use a Hack squat instead. *for both exercises
(the hack squat variations can be found in my apps exercise library)

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

Place feet into a split squat position. You may have to adjust your feet to find a comfortable position for yourself depending on the placement of the plate (the angle) as well as your height.

Pendulum Split Squat

Circuit 2

Hold DBs by your side & elevate your heels on a plate or wedges. Push hips back as you descend & keep chest up.

Dumbbell Suitcase Squats Heels Elevated

Hold DB close to your chest. Place feet slightly wider the hip width. Push butt back as if youre sitting in a chair. drop down to parallel & stand back up.