Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.090Z
Duration: 45 min
Description: W1/D3

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Place 2 kettlebells about 2 feet in front of you. Hinge at the hips with a slight bend at the knee. Swing KBs through your legs then power them back through using your hips. Pull KBs back (about shoulder height) then punch through & repeat.

Dual Kettlebell High Pulls

Grab a med ball, swing it overhead & slam it onto the ground as hard as you can.

Ball Slams

Assault Bike

Circuit 1

Grab Landmine & clean it up to chest level. Slight bend hips and knees then drive Landmine over head using the power from your legs

Landmine Push Press

Place KB about 1-2 feet in front of you. Hinge at the hips as you grab onto the KB. Swing KB through using your hips for power.

Kettlebell Single Arm Swing

- Stand with a single kettlebell overhead, keep arm locked & eyes on KB.
- Hinge into a windmill position by pushing hips back. 
With palm facing outwards, drag it down your leg getting as much range as possible.

Kettlebell windmill

Lay down, elevate one leg & cross over with the other leg. Hands behind head & bring opposite elbow to your knee.

W1/D3

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