Name: Playbook - Kololia Atoa - Week 1 - Day 1
Uploaded: 2022-11-01T16:18:48.449Z
Duration: 60 min
Description: Week 1 - Day 1

Very intense and hard workout, def caught a cramp🙃 but overall solid high volume work and great leg pump

Raven

sooo good! haven’t done some of these until tn, so glad i stepped out my comfort zone!

Hanna

Cindy

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start a few inches away from the box with a dumbbell in each hand or one against your chest 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Finish all reps on one leg before switching to the other

Dumbbell box step ups

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Week 1 - Day 1

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