Name: Playbook - Legal Weight - W1/D4
Uploaded: 2024-04-27T01:18:40.375Z
Duration: 30 min
Description: W1/D4

Claudia

Well somebody won’t be able to walk well tomorrow.

Ange

Wow. I never get nauseous and this one did it 😂

Rebekah

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Walking lunges but you're leading with one side only.

Dumbbell Zombie Lunges

Stand on a plate or riser, heels only, toes slightly pointed outward. Push knees out as you descend.

Bodyweight Cyclist Squats

Circuit 1

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Hold Dbs by your side, start in a split squat position. Jump up switching legs getting your knee as close to the ground as you can.

W1/D4

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