Name: Playbook - Jessica Cahoy - Squat Program W7/D4
Uploaded: 2024-03-26T12:35:29.458Z
Duration: 45 min
Description: Squat Program W7/D4

- Front Squat 5x2 @90-95%

- Barbell Hip Thrust 4x6
- Sumo Deadlifts 4x6
- Straight Leg Deadlifts 4x6
- Back Extension 4x8
- Box Jumps 4x8
- Sit ups 4x25

- 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 @90-95%

- 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 W7/D4

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💪🏾

Kalyn

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 W7/D4

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