Name: Playbook - Legal Weight - W1/D5 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:40.586Z
Duration: 90 min
Description: W1/D5 Full Body Strength Program Cycle 2

Day 5: Full Body
For this cycle #2, I want you to incorporate drop sets for the leg ext & adductor machines

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

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

Lay supine, bring hands toward the ground as you bring your knees to your chest

Suitcase Sit Ups

circuit 1

Lay upon on ground, knees bent. Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Bring DB down to the ground, explode up extending arm all the way up

Single Arm Dumbbell Snatch

Secure feet under the pad. Sit all the way up.

Incline Sit Ups

circuit 2

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

Leg Extensions

Sit in machine, pull knees inward (adduction)

Adductor Machine

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

circuit 3

Stairmaster

circuit 5 cardio

W1/D5 Full Body Strength Program Cycle 2

So tough! Did one less set of everything and still killer

Rebekah

MariaFit

Incredible workout. Quads exploding! Addicted to your lower-body workouts

Mitch

W1/D1 Full Body Strength Program Cycle 2

Candy

Great workout. High volume and intensity!

W1/D2 Full Body Strength Program Cycle 2

Evan

I love killing myself on a Thursday night with Sommer's workouts 🔥🍑

Rhea

W1/D3 Full Body Strength Program Cycle 2

W1/D4 Full Body Strength Program Cycle 2

Veronica

W2/D1 Full Body Strength Program Cycle 2

W2/D2 Full Body Strength Program Cycle 2

W2/D3 Full Body Strength Program Cycle 2

W2/D4 Full Body Strength Program Cycle 2

My first week doing these workouts, they took me so long because I lacked this type of high volume muscular endurance. I just wanted to finish them, even if it took me forever. Now, even after a 2 week break from the gym, my first day back and I'm able to keep up pretty closely to the short rest times. I still take more time where needed, but I feel so accomplished being able train in this style that I've never actually done before and grow mentally in the gym and in my capability!

W1/D5 Full Body Strength Program Cycle 2

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