Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.283Z
Duration: 75 min
Description: W1/D3

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell Romanian Deadlift

Holding DBs by your side, take a step onto the box/bench. Bring other leg up, standing straight up. The leading leg/foot remains on the box as you step down with the other leg.

Dumbbell Step Downs

Place KB about 2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

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

Holding Dbs by your side, take a step back, chest down as if you're tying your shoe, knee touches the ground then back to starting position.

Dumbbell Reverse Lunges

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

Get into a wide stance (sumo). Place KB by one foot. Transition to that side, clean the KB into a front rack position & immediately lunge to the opposite side

Kettlebell Sumo Clean to lateral lunge

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

W1/D3

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