Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:39.982Z
Duration: 50 min
Description: W3/D1

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell Romanian Deadlift

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

Circuit 1

In a seated position, raise arms out to you side, up to shoulder height. Thumbs internally rotated & minimal elbow flexion.

Dumbbell Lateral Raise

Place KBs outside of your ankles. Hinge at the hips with minimal knee flexion.

Dual Kettlebell Suitcase Deadlift

Lay flat on the ground. Sit all the way up as you touch the opposite foot.

Alternating V-Ups

Circuit 2

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.