Name: Playbook - Jessica Cahoy - Squat Program W3/D4
Uploaded: 2024-03-26T12:35:29.356Z
Duration: 45 min
Description: Squat Program W3/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 💪🏽

Sushma

Today was showing up type of morning, but I did it 🥵

Maggie Cherie

Kalyn

- Front Squat 5x5 @80-85%

- Front Rack Barbell Box Step Up 3x10 (each side)
- Barbell Hip Thrust 3x10
- Sumo Deadlifts 3x10
- Straight Leg Deadlifts 3x10
- Back Extension 3x10
- Box Jumps 3x10
- Sit ups 3x20

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat @80-85%

- Begin with the bar in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Barbell box step up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and press your hips up squeezing your glutes
- Lower back down with control

Barbell hip thrusts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Straight leg deadlift

- Place your hands across your chest
- Raise your upper body engaging your glutes
- Pause at the top and come down

Back extensions

- 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

- 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

Squat Program W3/D4

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 W3/D4

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