Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.196Z
Duration: 80 min
Description: W1/D3

Place shoulder blades against a 12-16" box. Bring feet as close to your glutes, 90* angle. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

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

Abductor Machine

Circuit 1

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

Take a wide (sumo stance) with Kettlebells directly under you. Hinge at the hips & pull KBs & lock out. Keep core, lats & arms tight

Dual Kettlebell Sumo RDLs

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 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

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be straight. The other leg should be about a foot behind you & to the side. Push that knee outward with minimal knee flexion. Drag dumbbell down the front/straight leg going to mid shin or lower. Stand all the way up & lock out.

Single Leg Dumbbell Romanian Deadlift

Circuit 3

W1/D3

Kaitlin

Coua

W1/D1

Killer workout!! I have never been pushed this hard in lifting! Loved it!!  #GrowTheAss

W1/D3

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