Name: Playbook - Legal Weight - W4/D3 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.297Z
Duration: 90 min
Description: W4/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

W4/D3 Full Body Strength Program Cycle 2

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