Name: Playbook - Legal Weight - W2/D1
Uploaded: 2024-04-27T01:18:39.500Z
Duration: 80 min
Description: W2/D1

Ange

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell RDL

Grab onto the wide handles, lean back slightly as you bring your chest to the bars.

Assisted Pull Ups

Circuit 1

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Extend one leg far back as you lean your forearm onto your front leg keeping all of your weight onto that knee. Grab a DB and as you pull, think of pulling your elbow to your hips so that your arm is 90°

Single Arm Dumbbell Chainsaw Row

Circuit 2

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Set up a box, bench or split squat pad about knee height. Place one foot behind you resting on the pad. Drop down into a split squat. Front leg should be around 90° knee flexion. Make sure to drop back knee down for full range of motion. Keep chest at a 45° angle.

Dumbbell Bulgarian Split Squats

Circuit 3

Reach forward stretching your lats the pull back, torso upright.

Seated V-Grip Rows

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 4

W2/D1

Elizabeth

W1/D1

Subbed the devil’s bike for the rower as I don’t have one and FACK!

W1/D2

W1/D3

W2/D2

W2/D3

Had to truncate a bit d/t wicked cold but still kicked my ass. Thanks. 🤘🏻

W3/D1

Still some kinda sick and it’s kicking my ass apparently but got through some weak ass version 🙄😳😭

W3/D2

Another one where I’m down with the sickness…should I have rested?  Prolly, but my mental health absolutely needs.

W2/D1

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