Name: Playbook - Eric Hinman - W3/D1 Squat Day + Aerobic Conditioning!
Uploaded: 2022-12-12T13:33:37.248Z
Duration: 85 min
Description: W3/D1 Squat Day + Aerobic Conditioning!

Todd

Samuel

Thomas

Stuart

MEGAN

Joshua

Loved it. Less destructive than other workouts, but my quads are burning up. I subbed the leg extensions for sissy squats since I don't own a machine and it was a great alternative.

Michelle

Jacob Forrest

Back and shoulder said no to workout 6.  Added a few things from prior workouts today for make up.  Loving the progress, the warm ups are warm ups now. Not gassers.

Awesome, I wanted to skip and do the chest and arms but I said if I want to escape this then I definitely need to do it 😂

ARIJUS

Solid workout! Feel like I’m getting stronger🤘

Vinny

Matt Aiello

Brutal squat jump + push-up combo at the end. Felt good to dig deep

Antony

I can’t feel my legs. Feels so good to follow something that pushes me

Mitch

Mike

Trevor bodine

Why does the weight room have to be UPstairs?!?!? Walking down after this one was #hardAF! Love the jump squats after weights. Perfect pairing for this cyclist! 👍

Ryan

Hadda burn them Italian Christmas feasts them last 2 days… I think this did the job 😅

John

Build intensity with each round. Get your heart rate up on the med ball jump squats.

Inch worms

Med ball jump squats

Med ball push ups

Warmup - med ball jump squats, med ball pushups, inch worms

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Take three or four warm up sets, 4-6 reps each, building to 64% of your one rep max. 

The main sets are 4 x 10 @ 64%

Barbell back squat

- 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

You should be pretty warmed up after the back squat, but take 2 or 3 build sets of 3-5 reps working up to 64% of your one rep max. 

The main sets at 4 x 5 at 64%

Front squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Do these sets at around 65-70% of your max. 
6 each leg

Barbell reverse lunges

For time
40 - 30 - 20 - 10 jump squats
30 - 25 - 20 - 15 hand release push-ups 

Back and forth - start with 40 jump squats, then 30 hand release push-ups, then 30 jump squats, then 25 hand release push-ups…

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Conditioning - Jump Squats + Hand Release Push-ups

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

W3/D1 Squat Day + Aerobic Conditioning!

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Jacob Robinson

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

W2/D2 Chest, Arms, and Upper Body + Conditioning

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

Taylor

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

The emom was el brutal I took and extra minute total of rest threw it

Patrick Krauss

W3/D2 Chest, Arms, and Upper Body + Conditioning

Glenn Tanti Cuschieri

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

Alex

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

Jeff martin

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

Nick

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

W4/D5 Shoulders + Pressing - Strength + Conditioning

Matt

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

W3/D1 Squat Day + Aerobic Conditioning!

Community

More workouts from Eric Hinman