Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:40.095Z
Duration: 60 min
Description: W3/D1

Mitch

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

Leg Extensions

Elevate your heels on a plate or wedges. Load a plate in the front of your body. Slowly descend as far down as possible.

Plate loaded cyclist squat

Circuit 1

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

Clean a dumbbell or kettlebell into a goblet position. Take a step back so both legs are 90°. Drop your rear leg down, knee should touch the ground or at least be within an inch of it.

Goblet Split Squat

Circuit 2

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.

W3/D1

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