Name: Playbook - Legal Weight - W5/D3
Uploaded: 2024-05-13T01:33:29.824Z
Duration: 75 min
Description: W5/D3

SS Bar (Safety Squat) squats will have the same coaching cues as back squats. SS bar squats are less taxing on the shoulders and neck so if you have poor shoulder mobility, the SS bar will be more comfortable.

SS Bar Squats (Safety Squat)

Extend one leg far back as you lean your forearm onto your front leg keeping all of your weight onto that knee. Grab a DB and as you pull, think of pulling your elbow to your hips so that your arm is 90°

Single Arm Dumbbell Chainsaw Row

Circuit 1

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

*FFE (front foot elevated 

Grab a pair of KBs, and clean them into a front rack. Make sure the bells are close to your chest, wrists locked (not over extended).
Place front foot onto a plate or riser for elevation. Drop back knee down to the ground.

Dual Kettlebell Front Rack Split Squat *FFE

Circuit 2

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

Place one foot behind you elevated onto a box or bench. Hop up with front stable leg & drop back down into a split squat.

Bulgarian Split Squat Plyos

Circuit 3

W5/D3

Loved this workout! Different and challenging!

Breyonnah

Krisanne

Rebekah

W1/D1

Ange

W1/D2

W1/D3

Easy on paper, but when you push it it’s….not.

I can tell in just a week from this split I am way stronger week 2! You’re amazing Sommer! 💪🔥

Michelle

W2/D1

W2/D2

W2/D3

W3/D1

W3/D2

W3/D3

W4/D1

W4/D2

I felt so much stronger each week!!!!!! This was an incredible 4 week program!!! 💪🔥

W5/D3

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