Name: Playbook - Jessica Cahoy - Overall Strength W4/D3
Uploaded: 2024-05-15T16:25:17.787Z
Duration: 45 min
Description: Overall Strength W4/D3

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

Justine

- Deadlift 4x6 @75-80%

- Suitcase Deadlift 4x8
- RDL 4x8
- Bent Over Row 4x8
- Straight Bar Curl 4x10
- Elevated Single Leg Glute Bridge 4x15 each side

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift @75-80%

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a barbell in your hands and your palms facing away from you
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curl

- Place one foot up on a bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Complete desired reps then repeat on the opposite side

Single leg hip thrust

Overall Strength W4/D3

Jenny

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

Maggie Cherie

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

Nikki

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

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

Overall Strength W3/D1

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

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 W4/D3

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