Name: Playbook - Legal Weight - W4/D3
Uploaded: 2024-04-27T01:18:40.286Z
Duration: 50 min
Description: W4/D3

Kneel down, grab Landmine & place against chest. In the seated/kneeling position, push Landmine away from your body.

Kneeling Landmine Press

Place shoulder blades against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Attach a rope to the highest spot on the cable attachment. Get down to a kneeling position about 2-3ft away. Place hands & rope against your temples, keep your back/spine rounded as you bring your elbows to your knees. Make sure to engage your core.

Cable Crunch

Circuit 1

Clean dumbbells into a front rack then straight into a push press.

Dumbbell hang clean press

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

Prone Hamstring Curl

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.