Name: Playbook - Eric Hinman - Week 9 / Day 6 - Back Squat, Back Rack Lunge, Metcon
Uploaded: 2022-12-12T13:33:37.465Z
Duration: 75 min
Description: Week 9 / Day 6 - Back Squat, Back Rack Lunge, Metcon

Back Squat - 5 x 5 @ 74

Back Rack Lunge - 4 x 16 

Metabolic Conditioning - 

10 minute EMOM: 10 cal bike
Rest 2 minutes
5 minute EMOM: 10 cal bike. 
Done.

- 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

Barbell back 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

Barbell reverse lunges

10 minute EMOM - 10 cal bike 
*Rest 2 minutes.*
5 minute EMOM - 10 cal bike
Done.

10 minute EMOM - 10 Calorie Bike 

Rest amount needed in between minutes.

Fan bike

5 minute EMOM - 10 calorie bike. 

Rest amount needed in between minutes.

Metcon - Day 6 / Week 9

Week 9 / Day 6 - Back Squat, Back Rack Lunge, Metcon

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!

Todd

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.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

Joshua

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

Jacob Robinson

Workout handing out fades like traphouse security!!! WOOF!

Week 9 / Day 6 - Back Squat, Back Rack Lunge, Metcon

More workouts from Eric Hinman