Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.066Z
Duration: 75 min
Description: W1/D3

Stack hands directly under your shoulders, push into the ground. Heels together to activate your glutes. Keep core tight. Make sure your hips don’t drop or too high.

Tall Plank

Push hips back as you descend. Drive knees out. Hit parallel or below

Bodyweight Squats

Circuit 1 warm up

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs with your biceps as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides. Try not to push off of the trailing leg.

Dumbbell step ups

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.

Plate Overhead Sit Ups

Circuit 2

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

Grab onto the cables, keep core tight, as you pull cables in front of your body, squeeze your pecs. As you release the cables, bring chest forward for a greater stretch.

Cable Flys

Circuit 3

Load the Landmine barbell to your shoulder. Get into a split squat stance. Working side forward. Press up, locking out then bring the BB back to your shoulder

Single Arm Landmine Press

Hold DBs by your side as you take a step forward. Keep chest/torso down, pushing all your weight onto the forward leg. Knee touches ground.

Dumbbell Walking Lunges

Circuit 4

W1/D3

awesome workout!!! God bless you!! I pray God gives strength and peace to whoever reads this in Jesus name! 💖💖

W1/D3

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