Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.107Z
Duration: 45 min
Description: W1/D3

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

In a seated position, back flat against the bench, start with the DBs in front of you. Rotate them around your head & press all the way up to the ceiling.

Arnold Press

Grab onto the wide handles, lean back slightly as you bring your chest to the bars.

Assisted Pull Ups

Circuit 1

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

Standing position, keep chest up. Elbows by your side as you curl all the way up & full extension of the arms at lockout. Don't swing or use momentum.

Dumbbell Bicep Curls

Sit down with legs elevated off the ground in front of you. Grab the med ball & tap the ground on each side of you, left then right.

Med Ball Russian Twists

Circuit 2

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Forearms on the ground, elbows stacked under your shoulders. Heels together to activate your glutes. Keep core tight. Make sure your hips don’t drop (sink down) or too high in the air.

W1/D3

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