Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:41.099Z
Duration: 90 min
Description: W1/D3

Girllll you had my legssss shaking😭😭😭 I totally forgot how freezing it was this morning with my first set! 🫶🏼 love love  your workouts !

Claudia

Elizabeth

Place barbell onto one hip, that knee should be bent. The other leg straight. Drive hip all the way up, full extension

Single Leg Barbell Hip Thrusts

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 RDL

Circuit 1

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

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 2

You may do this exercise with or without a band. (A band will help in activating your glutes) 
Take a wide stance, toes turned outward slightly. Bend at the hip as you pick up the barbell making sure your back does not round. Keep BB close to your body as you descend. Your knees may have a slight bend but this is more of a hip hinge movement. Hips/Glutes back creating a greater stretch in your hamstrings.

Barbell Sumo Deadlift *stiff leg/banded

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

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

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

W1/D3

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