Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-04-27T01:18:40.095Z
Duration: 75 min
Description: W2/D2

Love these strength and conditioning workouts!!!!!

Rebekah

Rowers

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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Feet shocked be wide stance, push hips back, keep back flat. Chest down. Grab onto the KBs & row them, alternating.

Kettlebell Gorilla Rows

Circuit 2

For exercise 3c, Burpee over Barbell: you can use the KB instead of a barbell to jump (burpee) over

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

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

Drop down, chest to the ground. Lateral hop over the bar.

Burpee Over Barbell

Circuit 3

Take a wide (sumo stance) with Kettlebells directly under you. Hinge at the hips & pull KBs & lock out. Keep core, lats & arms tight

Dual Kettlebell Sumo RDLs

In a GHD or back extension machine, make sure pad is at your hips so that you’re able to get full ROM. Place one foot against the plate as you rest the other leg on top. Drive the foot into the plate as you come up, squeezing the glutes

Single Leg GHD

Place 2 KBs about 2 feet in front of you. Hinge at the hips, pulling KBs through the legs then powering through using your hips. Minimal knee flexion. This is NOT a squat movement.

Dual Kettlebell Swings

Circuit 4

W2/D2

I only had 50min so I did 2sets of everything.  Solid workout! Excited to pair this with the anterior program 💪🏼

W1/D1

Love these conditioning ones!! So good. And i only do 75% of it 😂. 🥵 Adding to my favorites!

W2/D2

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