Name: Playbook - Legal Weight - W1/D5
Uploaded: 2024-04-27T01:18:40.392Z
Duration: 75 min
Description: W1/D5

Th leg extensions will be a drop set, each set.

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

Leg Extensions

In a split squat stance, one leg behind the other, 
drop back knee down to the ground. Both legs at 90°, then stand up tall

Dumbbell split squats

Circuit 1

If your gym doesn't have a Pendulum squat, you may use a Hack Squat or Leg Press (narrow stance) instead.

Place feet hip width or you may have a narrow stance if your mobility allows you to do so. The pendulum squat machine targets the quads. Try to get full ROM & keep your back flat against the pad.

Pendulum Squat

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

Holding onto a Barbell, Plate or Med ball. Extend arms so the weight is overhead. Arms will stay locked the whole time. Slowly descend to the bench, as soon as you make contact, sit back up.

Decline Sit Ups *weighted

Circuit 2

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

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

Circuit 3

Grab onto the bar, stand up tall keeping the bar close to your body. Hinge back, minimal knee flexion, pull bar towards your navel.

T-Bar Row

Adjust cable to that it’s shoulder height. Step away from cable so that you have enough room to fully extend your arm. Keep core tight. No swinging or momentum

Single Arm Cable Bicep Curls

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

W1/D5

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