Name: Playbook - Legal Weight - W1/D3 Full Body Strength Training Program Cycle 1
Uploaded: 2024-04-27T01:18:39.915Z
Duration: 90 min
Description: W1/D3 Full Body Strength Training Program Cycle 1

Rebekah

Karla

MariaFit

Emily Cruz

Definitely getting us right on this one🤪💪🏼😮‍💨

Haelee

Awesome Workout, glutes were definitely on fire!!!

Maria

Janine

This is a full body,4 week, 5 day split,  strength training program. You will begin with high reps, hypertrophy & as you move into each week, you'll increase the weight & drop the reps.

15 minute warm up. Don't hold onto the rails

Stairmaster

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Place KB about 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

Holding Dbs by your side, take a step back, chest down as if you're tying your shoe, knee touches the ground then back to starting position.

Dumbbell Reverse Lunges

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Hold KB in a front rack position, close to your body. Take a big step to one side, driving knee out

Single Arm Kettlebell Front Racked Lateral Lunge

Hold KB noble style. Place feet as wide apart as possible. Drop down to one side & stay low as you transition from side to side.

Kettlebell Cossack Squat

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

Prone Hamstring Curl

Supine Leg Raises

Sit down on the ground & place the bottom of your feet together touching each other. Lay all the way down onto your back & sit all the way up.

Butterfly Sit Ups

W1/D3 Full Body Strength Training Program Cycle 1

Holy F💣, so Hard, I had to do less reps.🥵

Carol

Jenni

Wow. This was great. I even cut off 5-6reps per set and it was killer 🔥. Thanks!!

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Yudibeth

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I did your full body cycle this week and got a few comments on my workouts, I guess didn’t realize how much people pay attention. 

I told them about your app, hopefully they try it out! 

Killer workouts, been loving the challenge!

Alicia

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I cried during this workout.  It really pushed me and I struggled.

Ashley

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Khadijah

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I'm the type of person that needs to follow a routine. I absolutely 100% love these workouts!

Kelli

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Karen

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Great workout, I am starting to see some progress.

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Killer ass workout! Way to start my Monday!

Candy

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Girl I need windshield wipers for my tears of sweat!! Thank you

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