Name: Playbook - Brittany Lupton - W4D1: LOWER // SQUATS
Uploaded: 2024-04-01T16:30:56.568Z
Duration: 45 min
Description: W4D1: LOWER // SQUATS

Great! Loved trying something different with this program

Salome

Sarah Mac

Kimi

Annika

Blair

Sierra

I love this app it has helped me so much thank you Brittany

Sammie

Shae

ANOTHER PR 🔥 we’re now pushing 255 for squats 🥵

Morgan

Hit a PR on squat again today!! 🤩🎉 party! Thank you so much for this program, making lots of gains!!

Kaitlyn

Hello 911 my legs are on fiiiiiire 🔥
Got my squat pr goal!

Kellie

My first time EVER with 45s on the bar! Felt amazing and I PRed at 155! This program is making me much more confident in my strength and abilities!

Sophie

Crushed my 4 week squat goal! Goal weight :290lb actual weight : 295lbs ‼️

Alicia

alisha

I’m so close to my 4 week goal!! I hit 190 on squats 😁😁 my new PR WOO!!

Jillian

Great setup for pushing yourself during workouts!

Taylor

Liana

OFFICIALLY APART OF THE 200 LBS CLUB 😭🙌🏻

Tayler

Reached my goal! Never thought I’d get it but feeling awesome!

Cassie

Let’s go!!! Hit my 4 week goal 🤩🤩

Erin Cecil

Nikole

WEEK 4 DAY 1: LOWER

LOOKING TO HIT A NEW PR * please be safe. have a spotter. listen to your body. it’s okay to fail. just please lift safe.*

1. Dynamic Warm Up
2. Squats: Warm Up Sets
3. Squats: Working Sets
4. Step Up's
5. Leg Extensions
6. Seated Abduction
7. Calf Raises

TEAM NEVER-SKIP-A-WARM-UP: The goal is to get your joints primed, blood flowing & lower body ready to lift some weight!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Front/Back Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

90/90

Lateral Lunges

Deep Squat

Deep Squat Hamstring Stretch

DYNAMIC LOWER BODY WARM UP

Our primary/'compound' lift for today is a Barbell Squat. Here, you will perform 3 *light* sets of squats, progressively adding more weight to the bar in preparation for the weight you'll be squatting during your Working Sets (next exercise). Make sure you rest the FULL 2 minutes between each warm up set; we don't want to burn out early!

Here's an example of what warm up sets can look like:
45 lbs (bar, no added weight) for 6 reps
95 lbs (bar + 25 lbs/side) for 5 reps
135 lbs (bar + 45 lbs/side) for 4 reps
Now, we're READY to perform our working sets!

Form:
- Stand with feet slightly wider than hips distance 
- Rest barbell on upper traps and hinge the hips back into a squat 
- Drive the heels into the ground and keep the spine in neutral

Squats: Warm Up Sets

Our primary lift for the day, Barbell Squats!

Weight: These 5 reps should be tough to complete. The working weight should be at least 2.5-5 lbs ABOVE the weight you loaded on to the bar LAST WEEK (don't forget to track your weights!)

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- Stand with feet slightly wider than hips distance 
- Rest barbell on upper traps and hinge the hips back into a squat 
- Drive the heels into the ground and keep the spine in neutral

Squats: Working Sets

Weight: Choose a dumbbell weight that would be an RPE of 6 for this exercise. This means that on a scale of 1 to 10 ("1" being very easy/light or literally no weight, and "10" being the maximum/heaviest weights you could select) you're choosing dumbbells that you'd rank at a "6" on our scale of your perceived execration.

Form:
- Hold dumbbells down at your sides and place one foot on an elevated platform 
- Drive the heel into the box as you step up with control 
- Keeping the same foot on the box lower back down to start 
- Keep spine in neutral and core engaged throughout

Weighted Step Up's

- Sit on machine and place your toes under padded extension 
- Lengthen your legs fully as you squeeze into your quads 
- Move in a slow and controlled manner

Leg Extension

- Sit on machine and keep your spine long as you lean forward slightly 
- Open knees out as you engage the outer thigh muscles 
- Move in a slow and controlled manner

Abduction Machine

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

*Alternate: perform Standing Calf Raises

Seated Calf Raise

W4D1: LOWER // SQUATS

Hannah

Nikki

Goals for this Program

Loving this app so far! Very easy and fun to follow!

Diana

Cait

This is the best addition to this app! Something I always struggled to track is now so easy!

Teresa

How to Track your Weights in the App *Walkthrough*

Too excited to see the changes in weights!

Of course the stomach flu got me this morning but I’m gonna try to start Wednesday morning!!!

Strength Program Overview

Annette Pineiro

Please release the whole week at a time like the previous shred program 🙌🏻😁

Jessica Howard

W1/D1 Let's Lift Challenge Intro - Starts May 1st

Mandee

Kind of scary to up the weight for squats. Failed the second set, but still proud!

First workout after my week off and it was great! Fire 🔥 🥵

Annie Morelli

W1D1: LOWER // SQUATS

Loving this program! Great change up and challenge from my typical workouts.

W1D2: UPPER // CHEST + BACK

Brycie Tamayo

Much needed rest day after 2 days in a row of 4 am gym wake up calls before my shifts!

Had a much needed active rest day, lots of stretching and it felt so good

W1D3: REST DAY

LOVED this!!!  I challenged myself since we have more rest time.  Switched out for cable abductions since the machine was taken and it was great!

W1D4: LOWER // DEADLIFTS

Great workoutn! Haven’t done abs in a longggg time and could tell.

Best workout I've done all week. Definitely a challenge!

Becky

W1D5: UPPER // SHOULDERS + ARMS + ABS

Aundrea

W1D6: REST DAY

Much need cleaning around the house while I rest

Spring cleaning was a nice little active rest day 👌🏻

W1D7: REST DAY

Great! Another PR on squats! Even though it wasnt much heavier, it was sceary and still did it!

W2D1: LOWER // SQUATS

Great workout! Another PR on bench press!

Amanda

W2D2: UPPER // CHEST + BACK

Some grocery shopping and picking up the house today and I need it!

Definitely needed this active rest day 🥵 so sore already

W2D3: REST DAY

Jessica

W2D4: LOWER // DEADLIFTS

Madelin

Ella

Kelsey Stark

W2D5: UPPER // SHOULDERS + ARMS + ABS

Rode to honor my brothers and sisters in Blue for Police Memorial Day ❤️💙 10 mile ride complete!

Took the walk outside today and went on a Mother’s Day hike!

Nice active rest day to recover from this weeks lifts 🥵

W2D6: ACTIVE RECOVERY DAY

W2D7: REST DAY

Another PR on squat and leg extension as well!

Kate

W3D1: LOWER // SQUATS

Upper body days are amazing and i love this spilt<3

Marissa

I PR’D 120 ON BENCH TODAYYY FOR 3 REPS ARE YA KIDDING MEEE

W3D2: UPPER // CHEST + BACK

W3D3: REST DAY

Great workout! Really pushing it and think I can do even more! Looking forward to lifting heavier next week already.

So excited about how strong I’m feeling!

W3D4: LOWER // DEADLIFTS

Proud of myself for getting it done 💪🏼

W3D5: UPPER // SHOULDERS + ARMS + ABS

W3D6: ACTIVE RECOVERY DAY

W3D7: REST DAY

W4D2: UPPER // CHEST + BACK

W4D3: REST DAY

PR on deadlift & HT! Was tired, but proud of pushing through!

This program is incredible!!  Hit a new PR :))

W4D4: LOWER // DEADLIFTS

SOOO good!! What an amazing program! I’m so glad to have done this and I learned so so much! I am so much stronger than I thought and I can’t wait to keep improving!

this was by far my fave workout britt. you slayed

Talor

this was hard!! but also I felt good!! it took exactly 90 mins

Allison

W4D5: UPPER // SHOULDERS + ARMS + ABS

Hard day at work but worth the rest from the gym

W4D6: ACTIVE RECOVERY DAY

Finished the program and start vacation now!

Went for a nice hike today to get moving!! Love being in the mountains

W4D7: REST DAY

Nicole

Definitely enjoyed the week to recover but I am very excited for the next four 😁

W4D1: LOWER // SQUATS

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