Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.998Z
Duration: 75 min
Description: W1/D3

Rebekah

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

Place KB in-between ankles, narrow stance. Push hips back & grab onto the KB. Keep a flat back.

Kettlebell 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

Get into a good hip hinge, minimal knee flexion. The bar should be directly under your chest. Retract your shoulder blades as you pull the bar to your body. Try to keep your torso in its position, parallel to the ground. To not lift up.

Barbell Pendlay Row

Circuit 2

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

In a split squat stance, place trailing leg far behind you, front leg bent 90°. Using that leg for support, drop your elbow down and shift all of your weight onto that leg. As you pull the DB up from the ground, pull your elbow towards your hip

Dumbbell Chainsaw Row

Circuit 3

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be fairly straight, just a slight bend in the knee. You may do a kickstand stance OR use something stable for support like I’m doing in this demo. As you descend with the DB, bend the knee slightly, while kicking the supported leg up.

Single Leg Dumbbell RDL

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Circuit 4

W1/D3

I only had 50min so I did 2sets of everything.  Solid workout! Excited to pair this with the anterior program 💪🏼

W1/D1

Love these conditioning ones!! So good. And i only do 75% of it 😂. 🥵 Adding to my favorites!

W1/D3

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