Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:39.917Z
Duration: 75 min
Description: W3/D1

For the assault bike, if you dont have access to one, you may substitute it for a spin bike, bike erg or any form of sprint.

Hold DBs by your side as you take a step forward. Keep chest/torso down, pushing all your weight onto the forward leg. Knee touches ground.

Dumbbell Walking Lunges

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Assault Bike

Circuit 1

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

In a split squat position, elevate the front foot/heel. Hold the KB with the opposite hand. Drop down, full ROM.

Kettlebell Contralateral Split Squat (front foot elevated)

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.

Leg Press

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides. Try not to push off of the trailing leg.

Dumbbell step ups

Circuit 3

For the leg ext. each set will be a drop set. Choose a weight ans do 15vreps, then drop the weight & do 15 more. (therefore, each set will be 30 reps)

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

Leg Extensions

The shrimp squat will test your strength & mobility. I’m using a 16lb KB in this video to help offset my weight. Start by lifting up one leg, push hips back as you slowly start to descend by bending both knees. Try to tap the ground with the trailing leg. If you’re holding onto a KB, DB or Plate, push the weight in front of you extending all the way out as your drop down.