Name: Playbook - Jessica Cahoy - Squat Program W3/D1
Uploaded: 2024-03-26T12:35:29.350Z
Duration: 45 min
Description: Squat Program W3/D1

Keep surprising myself hitting those % 💪🏽💪🏽💪🏽

Sushma

Maggie Cherie

Kalyn

- Back Squat 4x8 @65-70%

- Single Leg Split Squat 3x10 (each side) (Hold 2 DBs) (Back foot Elevated) 
- Back Rack barbell Lunge 3x10 (each side)
- Good Morning 3x10
- Goblet Squats 3x20
- Front Plank 3x60s 
- Side Plank 3x30s (each side)
- Squat Jumps 4x8 (As high as possible)

- 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 @65-70%

- 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

- Start with the bar across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat with the other leg

Back rack lunge

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Front plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Side plank

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Squat Program W3/D1

First workout I’ve done on here. Legs are jelly, loved it!

Didn’t have time for the planks! Will get them done randomly throughout the day!

Jennifer

Squat Program W1/D1

Loved this so much. Need a substitute for back extensions though!

I can’t remember the last time I did front squats, but I did it at 190 lbs… I’ll take it💪🏾

Squat Program W1/D4

It never get easier, but so fun with this!!

Stephanie

Squat Program W2/D1

What a burn, I’m really loving this program. Really pushing me to my limits 🙌🏽

Squat Program W2/D4

I really thought I’d get bored of doing the same exercises week after week. But I am loving it - feel so pumped after every session 💪🏽

Squat Program W3/D1

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