Name: Playbook - Jessica Cahoy - Overall Strength W3/D1
Uploaded: 2024-05-15T16:25:17.752Z
Duration: 45 min
Description: Overall Strength W3/D1

I challenged myself to a tall box jump 24 in and heavier Goblet squat with 55 lbs kettlebell. Felt great

Maggie Cherie

Nikki

- Back Squat 4x8 @70-75%

- Single Leg Split Squat (Holding DBs) 4x10 each side
- Tall Box Jump 5x10 (Land with
Straight Legs)
- Glute Ham Raise 4x5-8
- Goblet Squat 4x15
- Sit Ups 4x25

- 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 @70-75%

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Position yourself in the GHD
- Lower yourself down facing the floor
- Using your glutes and hamstrings, pull yourself back up

Glute ham raise

- 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 parallel and extend your legs to come back up

KB goblet squat

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up and touch the floor
- Go back in a controlled motion 
- Engage your core

Sit up

Overall Strength W3/D1

Jenny

🔥🔥after yesterday then this!! 🍑🔥 love it! Need to get that body tight😉

yangBAE

Overall Strength W1/D1

Scary 95# 🤣 stopped there hahaha where’s hubby when ya need him.

Raine

Overall Strength W1/D2

Great workout. Just what I was looking for. Is there any place to record what weights I used?

Cristin

Overall Strength W1/D3

Rachel

Have no front squatted in so long!! 95# what?! 🎉

Overall Strength W1/D5

Little sore still!! but feeling strong!! Let’s gooo

Great upper body workout. Especially after some rock climbing in!

Overall Strength W1/D6

Those split squats had my thighs and booty burning! 🔥🔥🔥

Angela

Overall Strength W2/D1

Jessica

Sarah

Overall Strength W2/D2

Overall Strength W2/D3

Gracen Fleming

Overall Strength W2/D5

Holly

Overall Strength W2/D6

Definitely feels like I’m getting stronger 💪🏾💪🏾

Overall Strength W3/D2

Overall Strength W3/D3

These front rack step ups can kiss my @$$🙊🤷🏾‍♀️🔥💪🏾🍑

These front rack steps can kiss my @$$🙊🤷🏾‍♀️💪🏾🔥🍑

Casandra

Overall Strength W3/D5

Overall Strength W3/D6

Was able to add more weight this week! Super stoked to see the strength improve!

Just trying to move and this one got me there! 💪🏼🤰🏼

Lindsey

Overall Strength W4/D1

Overall Strength W4/D2

Loving this program. Only halfway through and I don’t want to reach the end.

Justine

Overall Strength W4/D3

Overall Strength W4/D5

Overall Strength W4/D6

Brooke

Overall Strength W5/D1

Overall Strength W5/D2

Natalie

These workout are awesome. I’ve been doing the overall strength and feel like I’m actually getting stronger. Plus it’s a plan I can stick to.

Overall Strength W5/D3

Overall Strength W5/D5

Overall Strength W5/D6

Overall Strength W6/D1

Overall Strength W6/D2

Overall Strength W6/D3

Overall Strength W6/D5

Overall Strength W6/D6

I was so nervous to retest- - - now I’m ecstatic! 20# PR this morning !! 240>260!! I am beyond thrilled! Thanks Cahoy’s for great programming!

I added 15lbs to my back squat this morning! Went from 170 to 185 with my body weight staying right around 124lbs, give or take during the cycle 🔥💪🏽😊 I’m super excited to max out the rest of the week.

I have no words for how good this is. After a year or more of injury, disappointment, several programs, and feeling like I’d never improve. Stayed consistent with the overall strength and in 7 weeks my back squat went from a conservative165 to 205. In my entire life of sports and lifting I was never able to get past 185 until now.

Overall Strength W7/D1

Added 10lbs! This is by far my weakest lift, especially after experiencing bicep tendonitis over the last year. Super happy to make some gains at 43 💪🏽🔥😊

Overall Strength W3/D1

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