Name: Playbook - Legal Weight - W4/D3
Uploaded: 2024-04-27T01:18:41.149Z
Duration: 60 min
Description: W4/D3

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

Holding Dbs by your side, take a step back, chest down as if you're tying your shoe, knee touches the ground then back to starting position.

Dumbbell Reverse Lunges

Circuit 1

Keep back against pad, place feet slightly wider than hip width. Squat down as low as you can.

Hack Squat

Place a box or stack of risers in smith machine. Try to use one that’s at least 12” high. Step down as you would a reverse lunge. You do not have to touch the ground with your knee however Id like you to break parallel & get as much range as possible.

Smith Machine Step Downs

Circuit 2

Sit in machine, pull knees inward (adduction)

Adductor Machine

Sit in machine, back flat against the pad & push knees out (abduction)

Abductor Machine

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.