Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-05-18T02:01:39.415Z
Duration: 75 min
Description: W2/D2

Grab a pair of wedges or plates to elevate your heels. Feet hip width apart. Squat to parallel or below

Smith Machine Cyclist Squat

Elevate your heels on a plate or wedges. Load a plate in the front of your body. Slowly descend as far down as possible.

Plate loaded cyclist squat

Stand on a plate or riser, heels only, toes slightly pointed outward. Push knees out as you descend.

Bodyweight Cyclist Squats

Circuit 1

Walking lunges but you're leading with one side only.

Dumbbell Zombie Lunges

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 2

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Clean the KB into a goblet. Get into a narrow stance split squat, less than a foot between each other. Drop down as low as you can keeping your torso upright.

Kettlebell Goblet Split Squat *narrow stance

Circuit 3

Each set will be a drop set. Choose a heavier weight, perform the reps then drop the weight and do it again for said # of reps. 10 rounds of this

W2/D2

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