Name: Playbook - Legal Weight - W2/D4
Uploaded: 2024-04-27T01:18:40.382Z
Duration: 50 min
Description: W2/D4

Candy

Grab Landmine bar & place against chest. Feet hip width apart. Squat down keeping chest up then stand up keeping the bar close to your chest

Landmine Front Squats

Drop down into a split squat with both legs at 90°. Grab them cable with a pronated grip. As you pull rotate to a neutral grip. Keep elbow low, think of binging it to your hip.

Single Arm Cable Row/Split Stance

Place foot on a box, bench or split squat pad. Front foot should be close to a 90° angle. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 1

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

Place one knee on the bench with the same side hand on the bench. Push dumbbell down & forward to stretch the lat before you pull back & contract. Keep elbow low, think of bringing your elbow to your hip.

Single Arm Dumbbell Row/knee supported

Hinge at the hips keeping a flat back. Raise your arms up so they're even with your body. Don't over extend.

Dumbbell Bent Over Reverse Flys

Circuit 2

Lay down, elevate one leg & cross over with the other leg. Hands behind head & bring opposite elbow to your knee.

Oblique Crunch

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

W2/D4

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