Name: Playbook - Legal Weight - W1/D2
Uploaded: 2024-04-27T01:18:40.916Z
Duration: 75 min
Description: W1/D2

For the back squats, Id like you to get as low as possible. Drop below parallel

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

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 1

The hip thrust & KAS thrusts are a drop set. Do 10 reps (FULL hip thrust) then immediately do 10 more KAS (partial reps)

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Kas hip thrust means partial reps. Drop hip down half way and come up to full hip extension. Keep the tempo slow for mind + muscle connection

Kas Hip Thrust

You can do this with a deficit or without. I’m using a plate in this demo. This allows you to get more range even though your trailing leg won’t touch the ground. Unrack the BB & step back (into the plate) place your other foot onto a slider or towel. Slide back with minimal knee flexion on the back leg. The front leg should hit 90°.

Barbell Reverse Lunge *slider

Circuit 2

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

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

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

Load a barbell to your upper back/traps. Place your feet as wide apart as you can. Slowly descend to one side, driving that knee outwards. Stay low as you transition to the other side.

W1/D2

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