Name: Playbook - Legal Weight - W4/D5 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.311Z
Duration: 90 min
Description: W4/D5 Full Body Strength Program Cycle 2

Day 5: Full Body
For this cycle #2, I want you to incorporate drop sets for the leg ext & adductor machines

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

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

Lay supine, bring hands toward the ground as you bring your knees to your chest

Suitcase Sit Ups

circuit 1

Lay upon on ground, knees bent. Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Bring DB down to the ground, explode up extending arm all the way up

Single Arm Dumbbell Snatch

Secure feet under the pad. Sit all the way up.

Incline Sit Ups

circuit 2

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Sit in machine, pull knees inward (adduction)

Adductor Machine

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.