Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-04-27T01:18:40.081Z
Duration: 45 min
Description: W2/D2

Rosalyn

Take a wide stance, squat down, knee flexion. Grab onto the landmine & stand up. Keep back flat

Landmine Sumo Deadlift

Squat down (deep squat) & grab the dumbbell by interlocking your fingers. Keep chest up throughout the reps to prevent your back from rounding.

Dumbbell Sumo Deadlift

Get into a sumo stance, place KBs directly under you. Squat down to pick up the KBs, stand, then go into an RDL. Stand & go back into a squat position.

Kettlebell Sumo Deadlift to RDL

Circuit 1

Hold landmine bar close to your chest. Take a wide stance. As wide as you can. Drop down to one side & stay low as you transition from left to right.

Landmine Cossack Squat

Get into a wide stance (sumo). Place KB by one foot. Transition to that side, clean the KB into a front rack position & immediately lunge to the opposite side

Kettlebell Sumo Clean to lateral lunge

Take a wide stance. Place KBs about 2 feet in front of you. Grab onto the KBs with a neutral grip. Drop hip & swing both KBs through your legs & power them back through using your hips.

Dual Kettlebell Swings

Circuit 2

Place shoulders under the pads, facing the machine. Push hips back as far as you can, minimal knee flexion & then back to starting position.

Hack Squat Good Mornings

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Circuit 3

W2/D2

Mitch

Great f’n workout. Quad pump was intense.

W1/D1

W1/D2

W1/D3

The struggle was real on this one. But worth the quad pump!

W2/D1

Killer leg workout. Walking up the stairs afterward was a challenge.

W2/D3

W3/D1

W3/D2

Day 3 always crushes the legs!  Gives you that complete leg soreness.

W3/D3

Not only is the quad pump amazing but the strength gains I made over the 4 weeks is even better.

W2/D2

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