Name: Playbook - Heather Graves - Back squat + upper body
Uploaded: 2023-05-29T04:26:12.134Z
Duration: 65 min
Description: Back squat + upper body

Starting in a elevated crawl position, maintain a neutral spine and hips level to the floor. 
Extend one leg straight back while reaching the opposite arm forward. 
Return to starting position and alternate to opposite side of the body

Crawl Hold Birddog

Kettlebell Goblet Prying Squat

Warm up

Prior to a heavy squat lift, prime your nervous system with these three methods: an isometric, eccentric, and explosive concentric

Press one fist into your other hand
Push elbows down toward the floor
Screw feet into the ground
Actively pull your thighs together
Sharp inhale, practice bracing for the lift 
PULL yourself down to the squat
Exhale sharply through the mouth and you extend back to standing

Body weight squat

Press barbell into the bottom of the J-hooks on your exhale with as much pressure as your can maintain good form, and hold

Isometric Barbell Squat against rack

Squat Jump

Squat Prime

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at full range of motion and extend your legs to come back up
*can use dumbbell

KB goblet squat

Weight in hand that is one the same side as your grounded knee. 

Keep core engaged

Exhale as you press weight up 
Inhale as you pull weight back to starting position

1/2 kneeling single arm shoulder press

Single leg RDL

Slight backward lean 
Pull bar to just below collarbone 
Keep shoulder blade depressed throughout the movement 

Inhale on the way up, exhale as you pull down

Wide grip Cable Pull-Down

Sit upright with a neutral spine, retract shoulder blades and pull cable attachment toward your bra-line

Horizontal Cable Row

Maintain neutral spine throughout the movement 

If your belly cones/domes, or you lose spine position, you’ve gone too far. Only drop ball as far to the ground as you can maintain position

Stability ball pass through

Keep spine neutral 
Bring knees and hips to 90 degrees 
Protract shoulders (reach up to the sky) 
Inhale as you extend opposite hand and leg
Exhale as you bring arm and leg to starting position

Back squat + upper body

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