Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-04-27T01:18:40.163Z
Duration: 75 min
Description: W2/D2

Place bar onto your back. Low bar placement, more so onto your traps. Push butt back as far as you can, keeping legs straight. (minimal knee flexion is ok) Keep back flat, then drive hips forward standing up all the way & locking out.

Barbell Good Mornings

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

Warm Up

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

Place a bar, dumbbell or kettlebell on top of one leg, the other leg will be extended and on the heel. B-stance or kickstand. Drive through the working leg, full hip extension

Single Leg Hip Thrust

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Circuit 1

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

Set a high box next to something stable for you to hold onto. Step up with the leg on that side. Grab a dumbbell in the other hand as you drive up. Try not to use the trailing leg for assistance

Dumbbell Step Down *supported

Circuit 2

Keep back against pad, place feet slightly wider than hip width. Squat down as low as you can.

Hack Squat

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

W2/D2

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