Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-04-27T01:18:40.083Z
Duration: 75 min
Description: W2/D2

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

Hold DB close to your chest. Place feet slightly wider the hip width. Push butt back as if youre sitting in a chair. drop down to parallel & stand back up.

Dumbbell Goblet Squat

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

Bodyweight Cyclist Squats

Circuit 1

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

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

Dumbbell Zombie Lunges

Circuit 2

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Hold one KB in a front rack position. Feet hip width apart. Squat down to parallel.

Kettlebell Offset Squat

Circuit 3

Place feet high on the plate, close together (narrow stance). Make sure your back stays flat against the back pad as your descend. Legs should hit parallel for each rep. If you’re having trouble getting low, move your feet higher up onto the plate.

Hack Squat *narrow stance

Place one foot behind you elevated onto a box or bench. Hop up with front stable leg & drop back down into a split squat.