Name: Playbook - Eric Hinman - W5/D1 Squat Day + Row Aerobic Conditioning
Uploaded: 2022-12-12T13:33:37.329Z
Duration: 75 min
Description: W5/D1 Squat Day + Row Aerobic Conditioning

Great workout, wall sits were a proper dusting!!

Todd

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

Jeff martin

Stuart

Great! Subbed rowing with airbike for time (3min x2, 2min x2, 1min x2, 30secs x2) trying to go a bit faster every round.

Michelle

Loved this one. Feeling stronger and increased METCON

Evan

Loved this leg workout! Going to be sore tomorrow (even though I’m still store from the last leg 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

- 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

12 @ 50%
10 @ 57%
8 @ 67%
6 @ 71%
4 @ 76%

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

5 @ 60%
3 x 5 @ 70%

Front squat

Build in weight (about 5% more) from your last time doing these.

Kb goblet squat narrow stance

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

700m at 5k pace
Rest 1 min
700m at 2k pace
Rest 1 min
500 at 2k pace
Rest 45 sec
500 at 1k pace
Rest 45 sec
250 at 1k pace
Rest 30 sec
250 at 500m pace
Rest 30
Sprint 200 as fast as possible 
Rest 15
Sprint 200 as fast as possible

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Do this as a 8 minute EMOM
Min 1) 60 sec wall sit
Min 2) rest
4 sets

Wall sit

- 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

W5/D1 Squat Day + Row 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

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.

W5/D1 Squat Day + Row Aerobic Conditioning

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