Name: Playbook - Legal Weight - W1/D4
Uploaded: 2024-04-27T01:18:40.416Z
Duration: 75 min
Description: W1/D4

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Place a barbell on your upper traps. Standing hip width apart, take a step to one side, landing flat onto your foot. The trailing leg should stay straight.

Lateral Lunge *barbell

Circuit 1

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

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

Circuit 2

Reach forward, stretching your lats then pull back, keep torso upright.

Seated V-Grip Rows

Drop down into a split squat with both legs at 90°. Grab them cable with a pronated grip. As you pull rotate to a neutral grip. Keep elbow low, think of binging it to your hip.

Single Arm Cable Row/Split Stance

Circuit 3

Grab barbell, pronated (palms down), shoulder width on the bar. Raise bar to shoulder height. Don’t use momentum or your legs for assistance. Core tight & squeeze glutes as you raise the bar upwards.

Barbell Front Raise

If you don’t have this particular set up, you can use a bench. Elevate it on top of plates or blocks. Grab barbell shoulder width, pulling upwards.

Barbell Rear Delt Row

Circuit 4

Stand straight, chest up. Keep elbows by your side. Curl the DB all the way up & full extension of the arm on the way down.

Dumbbell Alternating Bicep Curls

Lay prone onto a bench. Squeeze pad with your adductors. Extend elbows back, squeezing your triceps at full extension.