Name: Playbook - Kololia Atoa - Week 4 - Day 3
Uploaded: 2022-11-01T16:18:48.548Z
Duration: 60 min
Description: Week 4 - Day 3

- Elevate heels onto weight plate
- Lower into a front squat
- Stand up to full extension

Heel elevated front squat

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Can use a bar or safety bar 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position