Name: Playbook - Legal Weight - W9/D2
Uploaded: 2024-04-27T01:18:41.337Z
Duration: 60 min
Description: W9/D2

Claudia

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

Place hands onto the bench, outside your hips. Drop down until your elbows are at 90 degrees & push all the way up.

Dips off Bench

Lay supine  with 2 DBs in your hands locked out. Sit all the way up, bring the DBs to you shoulders & press back up

Sit Up with a Press

Circuit 1

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

In a seated position, raise arms out to you side, up to shoulder height. Thumbs internally rotated & minimal elbow flexion.

Dumbbell Lateral Raise

At the seated row station, attach a straight bar. Place feet onto the floor. Extend the arm all the way then curl up to shoulders

Seated Straight Bar Bicep Curl

Circuit 2

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

Single Arm Dumbbell Floor Press

In a seated position, push butt back & lean chest forward. Keep a flat back. Raise arms straight back, locked out, as far as you can then bring them back to starting position.

Dumbbell Rear Delt Raise

Circuit 3

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Lay supine on ground with 1 DB in arm locked out. Sit all the way up pulling head through your arm.

Single Arm Dumbbell Sit Ups

Circuit 4

W9/D2

Mariana

Coua

Melisa

W1/D1 Upper Body Cycle 1 Push Day

Even 2 rounds through (no rest) on a tight time schedule kicked my ass.

Ange

Ashleigh

Bella

W1/D2 Upper Body Cycle 1 Pull Day

Jenni

This one is killer , that ending 🔥☠️

Sherry

Torture so good, I can’t wait to be back at tomorrow 💪🏼 😅

W1/D3 Upper Body Cycle 1 Push/Pull Day

Rebekah

Joyce

Jayson

W2/D1 Upper Body Cycle 1 Push Day

Rose Obregon

Shaden

Jennifer

W2/D2 Upper Body Cycle 1 Pull Day

Each time I have done this workout it is still a wow..Veryve

Karen

W2/D3 Upper Body Cycle 1 Push/Pull Day

Arms feel like jello, but getting stronger

W3/D1 Upper Body Cycle 1 Push Day

Felt like crying after my workout☺️ the burn was realllllllll!

W3/D2 Upper Body Cycle 1 Pull Day

W3/D3 Upper Body Cycle 1 Push/Pull Day

W4/D1 Upper Body Cycle 1 Push Day

W4/D2 Upper Body Cycle 1 Pull Day

I enjoy your workouts. They always challenge me.

W4/D3 Upper Body Cycle 1 Push/Pull Day

Michelle

Denise

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Push/Pull

W6/D1 Push Day

W6/D2 Pull Day

W6/D3 Push/Pull

W7/D1 Push Day

W7/D2 Pull Day

W7/D3 Push/Pull

W8/D1 Push Day

W8/D2 Pull Day

W8/D3 Push/Pull

Evan

Elizabeth

W9/D1

W9/D3

W10/D1

W10/D2

W10/D3

W11/D1

I love all program but upper body has always been my favorite

W11/D2

W11/D3

W12/D1

W12/D2

W12/D3

W13/D1 Upper Push

W13/D2 Upper Pull

W13/D3 Push/Pull

W14/D1 Upper Push

W14/D2 Upper Pull

W14/D3 Upper Push/Pull

W15/D1 Upper Push

W15/D2 Upper Pull

W15/D3 Upper Push/Pull

W16/D1 Upper Push

W16/D2 Upper Pull

W16/D3 Upper Push/Pull

W9/D2

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