Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.039Z
Duration: 90 min
Description: W1/D3

Vanessa

Mercy

Haven’t pushed myself like that in so long 😭 thanks Sommer!!

Jenna

Karla

Bailey

CANDICE

🥵🥵🥵🤢 I’m dying 🤢
Jee-Zusss I am out of the shape I want to be in 🥵
But I did it 💪🏼

Zenobia

Shaden

Not a good idea at 85F with 1000000% humidity 🙄🤷🏻‍♀️

Ange

Place a resistance band/hip circle band directly above your knees. Place hands in a prayer to help keep your chest up. Squat down (full range) to parallel or slightly break parallel pushing knees outward.

Resistance Band Squats

Place resistance band/hip circle band above your knees. Place your upper back against a box or bench. Tuck your chin to your chest as you drop your hips down to the ground then drive them up into full hip extension. Keep feet flat with equal weight distribution throughout your entire foot.

Resistance Band Hip Thrust

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Circuit 1

The 5 method can be performed with almost any exercise. Today, I’m using it with Hip Thrusts. This method creates TUT (time under tension) which helps to build muscle & strength.

For the Barbell Hip Thrust, I’m using 185lbs. You’ll want to choose a weight that is light/moderate being that you will be performing 20 tempo reps total. 

This is how it goes: 

5 Dead Stop Hip Thrusts (touch the ground each rep)
Straight into…..
5 Kas Hip Thrusts (pulse reps)
Straight into…..
5 more Dead Stop Hip Thrusts 
Straight into…..
5 more Kas Hip Thrusts
Straight into….
5 second hold
🔥🔥🔥🔥🔥🔥
Perform 5 sets of this method total.

Hip Thrust 5 Method

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

Circuit 2

Take a wide stance, squat down, knee flexion. Grab onto the landmine & stand up. Keep back flat

Landmine Sumo Deadlift

Place bar onto your back & pull bar down into your traps. Step onto a plate or riser with both feet. Step back with one leg & make sure your knee touches the ground. Step back onto the plate & repeat.

Barbell Deficit Reverse Lunge

Circuit 3

Keep back against pad, place feet slightly wider than hip width. Squat down as low as you can.

Hack Squat

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 4

you can use a prone or seated ham curl. You will be running the rack then drop setting it, FOR EACH SET. (Its only 2 sets, you can do it) 
start at a lighter weight & perform 10 reps. move up one stack, another 10 reps. continue doing this until you can no longer perform 10 reps then stop at that weight. take 10-15 seconds rest & go back down the stack the same way you went up, performing 10 reps all the way down to your original starting weight. you will do this 2x for your leg day finisher

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

Prone Hamstring Curl

Circuit 5

W1/D3

I’ve been training for two years consistently and this took me out! So good.

Kaitlin

Rebekah

W1/D1

Jorge Mora

Good Shit! Def going to be a repeater to keep adding weight. Worked hard but didn’t feel like I was dying 💪🏼

Jenni

Melanie Thomas

W1/D2

W2/D1

Love these workouts they constantly challenge me!!

Jazzlyn

Girl…my glutes have been on fire since I started your program!!! Definitely feeling the difference

W1/D3

Community

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