Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-05-18T02:01:41.495Z
Duration: 75 min
Description: W3/D1

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

Place rear foot on a bench, front foot (heel) on a wedge or plate for elevation. Hold dumbbell on the side which the foot is in front of you. Drop down getting full ROM

Ipsilateral Bulgarian Split Squat Heel Elevated

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

Bodyweight Zombie Lunges

Circuit 1

Hold DBs by your side as you take a step forward. Knee touches ground.

Dumbbell Walking Lunges

Clean dumbbells into a front rack position. Keep chest up as you descend into a squat. Full ROM

Dumbbell Front Squats

Circuit 2

Place feet hip width or you may have a narrow stance if your mobility allows you to do so. The pendulum squat machine targets the quads. Try to get full ROM & keep your back flat against the pad.

Pendulum Squat

Place feet into a split squat position. You may have to adjust your feet to find a comfortable position for yourself depending on the placement of the plate (the angle) as well as your height.

Pendulum Split Squat

Circuit 3

There are 5 rounds on the leg extension. If you look at the sets, I have 3 sets of said # reps. These are drop sets, which means, each round, you will be doing  high volume reps. Pick a heavy weight, do said # reps, drop the weight, do said # reps, drop the weight again to perform your last set of said # reps. You will do this for a total of 5 rounds.

W3/D1

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