Name: Playbook - Legal Weight - W1/D4
Uploaded: 2024-04-27T01:18:41.215Z
Duration: 75 min
Description: W1/D4

German Volume + Conditioning
*As I explained in the introduction, German Volume is 10x10. 10 sets/10 sets so for this day, everything will be high volume. We will be working with 8-10 sets & 8-10 reps with minimal exercises.

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Squat down (deep squat) & grab the dumbbell by interlocking your fingers. Keep chest up throughout the reps to prevent your back from rounding.

Dumbbell Sumo Deadlift

Circuit 1

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Circuit 2

Hold dumbbell on side that will be traveling. (You can also use a slider to help guide you to full range of motion). Hold onto something stable with the other hand. Travel back as far as you can, minimal knee flexion in the back leg while trying to drive the “working leg” knee over toe for more glute activation.

W1/D4

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