Name: Playbook - Eric Hinman - W4/D1 Squat Day + Aerobic Conditioning!
Uploaded: 2022-12-12T13:33:37.290Z
Duration: 75 min
Description: W4/D1 Squat Day + Aerobic Conditioning!

Todd

Justin

Patrick Krauss

Very challenging! Loved it! 👏🏼👏🏼

Joshua

Leg destruction. I had to sub a few exercises due to lack of equipment but still super effective.

Michelle

Antony

Great day!  Substituted 800M run for the long row during conditioning because I didn’t have a rower. I was gassed at the end, but feel great!

Josh Sperati

The rows at end had me dying! Amazing workout

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

- 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

Take 2 or 3 warm up sets - 6-8 reps building in weight. The main sets of 5 x 5 should be done at around 70% of your one rep max

Front squat

5 second pause in the hole, and then explode up. Do these at 62% of your one rep max

Pause Front Squat

Kb goblet squat narrow stance

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Work for time, distance, or calories
- Increase speed as comfortable

Wallballs

3 Rounds for time: 1000m row / 30 wallballs

W4/D1 Squat Day + Aerobic Conditioning!

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

Jacob Forrest

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.

W4/D1 Squat Day + Aerobic Conditioning!

Community

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