Name: Playbook - Jessica Cahoy - Squat Program W4/D1
Uploaded: 2024-03-26T12:35:29.361Z
Duration: 45 min
Description: Squat Program W4/D1

Kalyn

Tori C.

- Back Squat 4x6 @70-75%

- Single Leg Split Squat 4x8 (each side) (Hold 2 DBs) (Back foot Elevated) 
- Back Rack barbell Lunge 4x8 (each side)
- Good Morning 4x8
- Goblet Squats 4x15
- Squat Jumps 4x8 (As high as possible)
- Front Plank 3x90s 
- Side Plank 3x60s (each side)

- 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

- 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

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

Jump squats

- 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

Squat Program W4/D1

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

Sushma

Maggie Cherie

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

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

Squat Program W3/D1

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 W4/D1

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