Name: Playbook - Legal Weight - W2/D1
Uploaded: 2024-04-27T01:18:39.935Z
Duration: 45 min
Description: W2/D1

Rebekah

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

Place feet out in front of you & dig them into the ground. Place Dbs on your legs & kick them back one at a time. Press Dbs all the way up so theyre above you as your back hits the back of the bench.

Dumbbell Incline Chest Press

Circuit 1

Clean a dumbbell or kettlebell into a goblet position. Take a step back so both legs are 90°. Drop your rear leg down, knee should touch the ground or at least be within an inch of it.

Goblet Split Squat

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM

Dumbbell Military Press

Circuit 2

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

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

Assisted Dips

Circuit 3

W2/D1

W1/D1

Working out mid morning after church is not my best lift but Got it in 💪🏼

W2/D1

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