Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:40.107Z
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

Step forward with one foot, knee touches the ground. Keep chest up. Switch legs

Dumbbell Forward Stationary Lunges, alternating

Interlock hands behind the head, keep elbows open while lunging. Knee should touch the ground

Bodyweight Prisoner Lunges

Circuit 1

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

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 2

For the leg extensions, each set will be a (4 set) drop set. Choose a weight and do 20 reps, drop the weight, do 20 more, drop the weight do 15 reps, drop the weight one last time for 15 more reps.

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

Leg Extensions

-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.