Name: Playbook - Fitness Within - *(SQUATS)/QUADS/ADDUCTORS
Uploaded: 2021-09-05T12:06:35.007Z
Duration: 90 min
Description: *(SQUATS)/QUADS/ADDUCTORS

Stick to the % for the week you are on. The 17 week breakdown can be found in the description of the strength within program under current splits.

Squat: Follow The Week You Are On ℹ️

**Always use a spotter or safety bars**
Use the same weight you used for your powerlifting squat prior to this set. Otherwise use 75% of your estimated 1 rep max. RPE means you could maybe get 1 more rep, just before failure.

RPE 9 Squat ℹ️

Pyramid set. Start with a 1 second hold on first rep, then a 2 second hold on second rep. Work up to 5 reps for a 5 second hold, then work your way back down to 1 rep with a 1 second hold.

RFE Squats ℹ️

If you don’t have space to do walking lunges you can do alternating rear lunges.

Walking Barbell Lunges ℹ️

Add a 10 second pause at the top if your first rep, then complete 14 reps after that slow and controlled.

Single Leg Extension ℹ️

Add a 10 second pause at the top if your first rep, then complete 14 reps after that slow and controlled.
You can also replace with the seated adduction machine(inner thigh machine)

Cable Adduction ℹ️

*(SQUATS)/QUADS/ADDUCTORS

CIRCUIT METCON {FREE}

Kept it light I’m getting back into the grind after a 1 month break for elbow pain. 

No pain throughout the workout but did feel a little bit of popping as I was doing the cable tricep extensions I think I was just over extending the tricep on the way up 🤷🏻‍♂️

*(SQUATS)/QUADS/ADDUCTORS

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