Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.035Z
Duration: 90 min
Description: W1/D3

Mitch

Great f’n workout!  Leg pump, tons of sweat.

Leg Day, Mix of Knee & Hip. (Quads, Hamstrings & Glutes)

This circuit is a 6-12-24 training method. BB Back squats will only be 6 reps so I want you to go heavy & challenge yourself. DB BSS will be 12 reps so you can choose a weight thats moderate. You will finish the circuit with Cossack Squats at 24 reps.

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

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 a dumbbell or kettlebell in a goblet style (front load). 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.

Cossack Squats

Circuit 1

Dual Kettlebell Suitcase Deadlifts

Hold one KB in a front rack position. Feet hip width apart. Squat down to parallel.

Kettlebell Offset Squat

Step onto a box, rotate to one side as you step down. Repeat with the other leg, rotating in the other direction.

Dumbbell Box Step Overs

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

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

Abductor Machine

Circuit 3

W1/D3

I haven’t been consistent this past month. And this was honestly a good work out to start the year off.My quads are sore! Will be posting my progress on tiktok this year! I’m nervous but excited to step out of my comfort zone! 🥹

W1/D3

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