Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:40.210Z
Duration: 75 min
Description: W1/D2

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

Standing on a box, plates or risers, drop one knee all the way down to the ground. Then back to center and stand up, lock out.

Bodyweight Reverse Lunges *deficit

Warm Up

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

This should be executed as a drop set. You will do your Bulgarian SS reps, keeping chest at an angle, and getting full ROM. Breaking parallel with the front leg. You will then go into a single leg RDL with the back leg still resting on the split squat pad. You can use the same weight or you can drop it to a lighter weight like I did in this demo. With the RDL, you will only have a slight bend in the knee, pushing your hips back further as you would in a standard RDL

Bulgarian SS into an RDL

Circuit 1

The 5 method can be performed with almost any exercise. Today, I’m using it with Hip Thrusts. This method creates TUT (time under tension) which helps to build muscle & strength.

For the Barbell Hip Thrust, I’m using 185lbs. You’ll want to choose a weight that is light/moderate being that you will be performing 20 tempo reps total. 

This is how it goes: 

5 Dead Stop Hip Thrusts (touch the ground each rep)
Straight into…..
5 Kas Hip Thrusts (pulse reps)
Straight into…..
5 more Dead Stop Hip Thrusts 
Straight into…..
5 more Kas Hip Thrusts
Straight into….
5 second hold
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Perform 5 sets of this method total.

Hip Thrust 5 Method

Place a barbell on your upper traps. Standing hip width apart, take a step to one side, landing flat onto your foot. The trailing leg should stay straight.

Lateral Lunge *barbell

Circuit 2

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

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 3

The hamstring curl will be drop sets, each set. 15 reps, drop the weight, 15 more reps, drop the weight, last 15 reps. that'll be 1 set (45 reps)

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Adjust GHD so that you’re able to bend at your hips. Tuck your chin & hug yourself tight as you come up to full extension