Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:40.231Z
Duration: 90 min
Description: W3/D1

Quads screaming, sweat dripping!  Great workout.

Mitch

This circuit is a 6-12-24 training method. Landmine FS will only be 6 reps so I want you to go heavy & challenge yourself. DB goblet will be 12 reps so you can choose a weight thats moderate. You will finish the circuit with BW cyclist squats at 24 reps.

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

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

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

Dumbbell Zombie Lunges

Zombie lunges are leading with the same side leg  instead of alternating left to right.

Bodyweight Zombie Lunges

Circuit 2

Place feet low on the plate, narrow stance. Press all the way up. As you descend, come down partially. Once your heels start to lift off the plate, press back up

Toe Press

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

Leg Extensions

Circuit 3

W3/D1

I haven’t been consistent this past month. And this was honestly a good work out to start the year off.My quads are sore! Will be posting my progress on tiktok this year! I’m nervous but excited to step out of my comfort zone! 🥹

W3/D1

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