Name: Playbook - Connor Obrochta - 5MW - 17 (Lower Strength)
Uploaded: 2022-09-12T15:24:11.652Z
Duration: 5 min
Description: 5MW - 17 (Lower Strength)

This 5MW consists of 3 Rounds 3 movements all lower body strength focus

Movements:
• Goblet Squat
• Step Down (e)
• Lateral Bench Shuffle

Equiptment:
• DB
• Bench

3 Rounds 3 Movements in 5 minutes

Get to your 75% Rep max for the Goblet Squat using the same weight for step down!

Movements 
• 10 Goblet Squat
• 8e Step Down
• 20 Lateral Bench Shuffle

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Begin by standing on a box/bench with one foot off
- Slowly lower foot down (3-5 seconds lower)
- Tap your toe and press through your front foot to lift back up

Negative Step Down (R. Leg)

Negative Step Down (L. Leg)

Starting with one foot up on a bench standing lateral to it
- push through your heel keeping your hips back as you hop/shuffle over the bench replacing your other foot on
- sit back on your heel and drive back up through your heel and continue the reps

Lateral Bench Shuffle

5MW - 17

5MW - 17 (Lower Strength)

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