Name: Playbook - Legal Weight - W2/D1
Uploaded: 2024-04-27T01:18:40.187Z
Duration: 60 min
Description: W2/D1

Place hands right outside hips. Drop hips down as you explode up you will shrug your shoulders & drop down fast under the bar into a front racked position.

Barbell Cleans

Grab a pair dumbbells & swing through your legs (wide stance)
Power through your hips to swing the dumbbells over head.

Blast Press

Push butt back as if you were going to sit in a chair. Drives knees out as you descend.

Bodyweight Squats

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

Decline Sit Ups

Circuit 1

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

Step onto a box, rotate to one side as you step down. Repeat with the other leg, rotating in the other direction.

Dumbbell Box Step Overs

Place 2 KBs about 2 feet in front of you. Hinge at the hips, pulling KBs through the legs then powering through using your hips. Minimal knee flexion. This is NOT a squat movement.

Dual Kettlebell Swings

Drop down into a plank, slowly walk top the wall, one step at a time. Try to get your nose to the wall

W2/D1

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