Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.199Z
Duration: 90 min
Description: W1/D3

Mitch

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

Place shoulder blades 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

Squat down to pick up the hex bar. Hinge at the hips pushing butt back. Keep legs straight with minimal knee flexion. This is not a squat rather a deadlift exercises.

Hex bar RDL

Circuit 1

Place hands on the bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Drives knees out as you descend.

Barbell Front Squats

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

Kettlebell Offset Squat

Circuit 2

Hold DB close to your chest. Place feet slightly wider the hip width. Push butt back as if youre sitting in a chair. drop down to parallel & stand back up.

Dumbbell Goblet Squat

Place hands on bar outside shoulder width. Wrap elbows under he bar, parallel to the ground. Step back into a lunge, knee to the ground.

Barbell Front Racked Alternating Reverse Lunges

Circuit 3

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

Circuit 4

W1/D3

Great f’n workout. Quad pump was intense.

W1/D1

W1/D2

The struggle was real on this one. But worth the quad pump!

W2/D1

Rosalyn

W2/D2

Killer leg workout. Walking up the stairs afterward was a challenge.

W2/D3

W3/D1

W3/D2

Day 3 always crushes the legs!  Gives you that complete leg soreness.

W3/D3

Not only is the quad pump amazing but the strength gains I made over the 4 weeks is even better.

W1/D3

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