Name: Playbook - Legal Weight - W3/D3 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.171Z
Duration: 90 min
Description: W3/D3 Full Body Strength Program Cycle 2

Rebekah

Day 3: Lower Body/Hip Dominant
For this cycle #2, I want you to incorporate drop sets for the hack squat & hamstring curl

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Place bar onto your back & pull bar down into your traps. Step onto a plate or riser with both feet. Step back with one leg & make sure your knee touches the ground. Step back onto the plate & repeat.

Barbell Deficit Reverse Lunge

Place KB about 2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

circuit 1

Stand close to the landmine, push hips back, keep back flat. Grab onto the bar & stand all the way up.

Landmine RDL

Hold landmine bar close to your chest. Take a wide stance. As wide as you can. Drop down to one side & stay low as you transition from left to right.

Landmine Cossack Squat

circuit 2

Face machine, shoulders under pads. Push hips back as you descend.

Reverse Hack Squat

Place one foot slightly behind the other. Push hips back, back straight & grab KB. Stand all the way up, locking out.

Single Leg Kettlebell RDL

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

circuit 3

Stairmaster

circuit 4 cardio

W3/D3 Full Body Strength Program Cycle 2

So tough! Did one less set of everything and still killer

MariaFit

Incredible workout. Quads exploding! Addicted to your lower-body workouts

Mitch

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Candy

Great workout. High volume and intensity!

W1/D2 Full Body Strength Program Cycle 2

Evan

I love killing myself on a Thursday night with Sommer's workouts 🔥🍑

Rhea

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Veronica

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W2/D4 Full Body Strength Program Cycle 2

My first week doing these workouts, they took me so long because I lacked this type of high volume muscular endurance. I just wanted to finish them, even if it took me forever. Now, even after a 2 week break from the gym, my first day back and I'm able to keep up pretty closely to the short rest times. I still take more time where needed, but I feel so accomplished being able train in this style that I've never actually done before and grow mentally in the gym and in my capability!

W3/D3 Full Body Strength Program Cycle 2

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