Name: Playbook - Claire Thomas - W2/D1 FRONT SQUATS + CONDITIONING
Uploaded: 2024-02-02T19:19:09.414Z
Duration: 30 min
Description: W2/D1 FRONT SQUATS + CONDITIONING

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Sarah

Kari

Harold

Samantha Gonzalez

Natalie Daniels 

Nice lil wod with the hubs :) 👌🙌🏼

Katie

Jacquie

Victoria

Worked up to 165 for the front squats. Think I could push heavier next time with fresher legs 😅 Don’t always enjoy the tabatas during, but feel great afterwards!

Hannah

Ashley

Jessica

Felt so strong doing front squats for the first time in a while

Emily

Marta

Nicole

Hillary Philpott

Marriah Herrmann

Jonah

Jandi

Marcella

Johanna

Kristin Hebein

Amazing workout. The last tabata circuit KILLED me

Danielle

Isma

Kelsey

Jump squats after front squats was tough!

So tough… Did a 30/15 instead of a regular Tabata, replaced Mountain climbers with Ski swings 🔥🔥🔥👌

Pascale

Elena

Lauren Hamilton

Caitlin

Good workout! I added some abs at the end.

Christine

Hugo

Really confusing to me.
Not sure I did the Tabatas enough times.

Jen Cook

Jamie

Hannah 

Meagan

Laurie Messer

💪  Happy Monday!! Have to use the smith machine so good bracing was the focus!

10 @ 83
8 @ 103
5 @ 113
5 @ 133
3 @ 143
2 @ 153

Amber Roumiguiere

First day back in almost 10 weeks. I’m 17 weeks pregnant and the first trimester was really rough. Feels good to be back at it. Making modifications, but it feels good to be moving again!

Megan

Ah tabatas... what a nice way to absolutely wreck yourself

This program is awesome. I’ve done both the gym programs and this one is so much tougher.

Bryony

I thought you liked us Claire 😂 ☠️

Justine

Crystal Leah

Ahh man!! This evening's workout coincided with the core workout fiery 500/saucy 600. 🥵 my soul left my body during those mountain climbers. Hahahahaha

Those tabatas got my heart pounding 💓 👍🏽

Took all day to get this done but it’s ✔️ and it was spicy 🌶️

Erica Brewer

Miranda

Week 2, Day 1: Front Squats + Conditioning

Warm up: Before you begin, I recommend completing the Functional Lower Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*MODIFICATION: DB front squats, smith machine front squats, KB goblet squats OR air squats

- Increase weight each set. The last 2 sets should be very hard to get 3 reps.
- Start with the bar across the front of your shoulders
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels to return up to standing position

Barbell front squats

Alternate between exercises in each Tabata circuit for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest. After you finish circuit 1, rest 1 minute before moving onto circuit 2 & so on. Each circuit should take 4 minutes.

*MODIFICATION: shoulder taps 

- Start in a high plank position
- Alternately lift one foot and the opposite hand, tuck the knee in and touch your toes
- Tap each shoulder with the opposite hand
- Repeating the entire sequence for time or reps

4 way plank taps

*MODIFICATION: dead bugs 

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Lower yourself back and repeat on the opposite side

Alt. single leg V-ups

TABATA Circuit 1

*MODIFICATION: med ball ground to overhead 

- Take the dumbbells from the ground to your shoulder
- Lower into a squat
- Stand up and press the dumbbell overhead
- Lower the dumbbells back down, touching the floor

DB clusters

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

Jump squats

TABATA Circuit 2

*MODIFICATION: step back and step up burpees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

*MODIFICATION: high plank knees to elbows

- Start in a high plank position 
- Drive your knees towards the outside of your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

TABATA Circuit 3

W2/D1 FRONT SQUATS + CONDITIONING

I’m back for round 3 of this amazing program!

Brittany

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Functional Body Plan Intro

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

Brittney

This felt really good. Can’t wait for tomorrow!!

W1/D1 BACK SQUATS + CONDITIONING

Rachel

Love how these workouts are working on getting stronger, lifting heavier!

Abigail

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

Courtney Rodriguez

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Longest week off due to being sick! Back at it now

W1/D7 REST

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W2/D1 FRONT SQUATS + CONDITIONING

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