Name: Playbook - Legal Weight - W2/D1 Full Body Strength Training Program Part 1
Uploaded: 2024-04-27T01:18:40.078Z
Duration: 90 min
Description: W2/D1 Full Body Strength Training Program Part 1

Rebekah

I cried during this workout.  It really pushed me and I struggled.

Janine

Ashley

This is a full body,4 week, 5 day split,  strength training program. You will begin with high reps, hypertrophy & as you move into each week, you'll increase the weight & drop the reps.

Treadmill Jog/Run

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

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

Holding DBs in a front racked position, bend knees slightly then explode up pushing the DBs to the ceiling, locking out. As you drop the DBs back down, bend knees again for the next rep.

Dumbbell Squat Thruster

Holding DBs by your side, feet hip width apart. (not too wide or the DBs will hit your legs as you descend) Keep chest up as you descend. Make sure you knees don't cave.

Dumbbell Suitcase Squats

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

Incline Sit Ups

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.

Dumbbell Plyo Split Squats

Drop down, chest to the ground. Hop up, flat on your feet, jump up in the air.

Burpees

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

W2/D1 Full Body Strength Training Program Part 1

Holy F💣, so Hard, I had to do less reps.🥵

Carol

Jenni

Wow. This was great. I even cut off 5-6reps per set and it was killer 🔥. Thanks!!

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I did your full body cycle this week and got a few comments on my workouts, I guess didn’t realize how much people pay attention. 

I told them about your app, hopefully they try it out! 

Killer workouts, been loving the challenge!

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I'm the type of person that needs to follow a routine. I absolutely 100% love these workouts!

Kelli

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Karen

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Great workout, I am starting to see some progress.

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Killer ass workout! Way to start my Monday!

Candy

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Girl I need windshield wipers for my tears of sweat!! Thank you

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