Name: Playbook - Erik Bartell - W2/D5 Squat Prep
Uploaded: 2022-05-15T19:58:01.109Z
Duration: 45 min
Description: W2/D5 Squat Prep

Never skip leg day! 
Today we'll be working on squat focused movements. We'll start with a dynamic warm up to get our bodies ready then jump into two squat strength focused circuits. 

Overview
Dynamic Warm Up
Murph Squat Prep A
Murph Squat Prep B

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

Tip Toe to Athletic Drop
Pogo
5x Seated Broad Jump
2min Jump Rope

Tip Toe to Athletic Drop

-This movement is done with fully extended hips.
- Knee bend will account for only 10-20% for each pogo
- 80% of the movement should be in foot and ankle complete
 -use three small hops to prepare for pogo
- Strike the ground with violence each pogo jump.

Pogo

- Start in the seated position
- Explode forward jumping as far as you can

Seated Broad jump

- Jump rope with the rope passing under your feet once each jump

Jump rope

Lower Plyometric Dynamic Warm Up

4 Rounds (RPE 2-6)
15x DB Goblet Squat
30 sec Elbow Plank Rock
15x Air Squat to Squat Jump
30 sec Traveling Beast FWD/REV

No rest between rounds

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat (REP 2-4)

Hip Rock Plank

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air Squat to Squat Jump (RPE 3-6)

From the quadruped/bear crawl position, "walk" backward 3 steps, then forward 3 steps

Traveling Beast FWD/REV (RPE 3-4)

Murph Squat A

4 Rounds (RPE 2-6)
10x DB Offset Racked Squat
20m DB Single Arm Suitcase Carry
20m Pogos

Dumbbell Offset Racked Squat (RPE2-4)

- With single dumbbell in hand at your side walk for time or distance
* Work both sides

Dumbbell Single Arm Suitcase Carry (RPE 2-4)

-This movement is done with fully extended hips.
- Knee bend will account for only 10-20% for each pogo
- 80% of the movement should be in foot and ankle complete
 -Use three small hops to prepare for pogo
- Strike the ground with violence each pogo jump.

Pogos (RPE 3-6)

Murph Squat B

W2/D5 Squat Prep

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W2/D5 Squat Prep

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