Name: Playbook - Legal Weight - W3/D3 cross training
Uploaded: 2024-04-27T01:18:40.227Z
Duration: 60 min
Description: W3/D3 cross training

Great full body workout! I skipped the assault bike and subbed in single leg leg press for the squats. Love the first circuit with the Cossacks !

Rebekah

Take a wide (sumo stance) with Kettlebells directly under you. Hinge at the hips & pull KBs & lock out. Keep core, lats & arms tight

Dual Kettlebell Sumo RDLs

Take a wide stance. Place KBs about 2 feet in front of you. Grab onto the KBs with a neutral grip. Drop hip & swing both KBs through your legs & power them back through using your hips.

Dual Kettlebell Swings

Hinge at the hips with slight knee flexion. Grab onto the KB (neutral grip). In a fast, explosive manner, row the KB then stand & snatch the KB over head

Kettlebell Alternating Row to snatch

Hold KB noble style. Place feet as wide apart as possible. Drop down to one side & stay low as you transition from side to side.

Kettlebell Cossack 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

Get into a plank position holding onto 2 KBs. Arms locked, core tight. Descend into a push up then push hips up into a pike position.

Dual Kettlebell Push up-pike

Assault Bike

Lay flat on the ground. Hands behind your neck. Keep elbows open. Pull one elbow to the opposite knee.

Bicycle Crunches

Circuit 2

W3/D3 cross training

Holy balls. Had to quit when my R knee called it but still…almost finishing it was enough.

Ange

Francess

I did my first workout.. wow I’m sweating I did from home I have equipment weights and wow killer can’t wait for more thanks

Vanessa

W1/D1 cross training

W1/D2 cross training

My gym doesn’t have an assault bike, so I’ve been running and still aiming for 15 calories. 🔥

W3/D3 cross training

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