Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:39.995Z
Duration: 90 min
Description: W1/D3

Ange

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

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

Squat down to position your hands onto the bar. Drop hips, retract shoulder blades & keep back flat. Keep chest up.

Hex Bar Deadlift

Stand to the side of the Landmine, neutral grip. Hinge at the hips as you pull the Landmine vertically. Keep shoulders down, think of bringing your elbow to your hip with each row.

Single Arm Landmine Neutral Grip Row

Circuit 2

You will need a Vgrip attachment. Set up Landmine, smaller plates work better & will give you more ROM. Place Vgrip attachment around bar, hinge at the hips, minimal knee flexion & pull towards your chest.

Landmine Vgrip Row

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

Circuit 3

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

Abductor Machine

Hinge at the hips keeping a flat back. Raise your arms up so they're even with your body. Don't over extend.

Dumbbell Bent Over Reverse Flys

Circuit 4

W1/D3

Elizabeth

W1/D1

Subbed the devil’s bike for the rower as I don’t have one and FACK!

W1/D2

W2/D1

W2/D2

W2/D3

Had to truncate a bit d/t wicked cold but still kicked my ass. Thanks. 🤘🏻

W3/D1

Still some kinda sick and it’s kicking my ass apparently but got through some weak ass version 🙄😳😭

W3/D2

Another one where I’m down with the sickness…should I have rested?  Prolly, but my mental health absolutely needs.

W1/D3

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