Name: Playbook - Kristi O'Connell - Week 1 - Day 1
Uploaded: 2022-10-27T16:14:46.125Z
Duration: 60 min
Description: Week 1 - Day 1

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Elizabeth Munnelly

Really good workout! I love kristi and all what she does anyway 😉

Souhair

Welcome to day 1 ⚡️⚡️

A) Back Squat: 5 x 10 up to today's heavy 10
 
A2) Front Squat: 3 x 8 up to today's heavy 8 

B) Barbell Hip Thrusts: 3 sets of 10-12 Reps with 1 second pause at the top  @ 40-45% of max Back Squat 

C) 4 sets:
 15/15 Single Leg Banded Hamstring Curl Superset with: Heels Elevated Goblet Squat: 10-15 Reps

- 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

Back squat

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Front squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

4 rounds:
15 single leg banded hamstring curl each leg
Superset with
10-15 heels elevated KB goblet squat 
Rest :90 seconds between

- Using only one leg, hook band around heel
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg banded hamstring leg curl

- Stand with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated goblet squat

Lower accessory

Week 1 - Day 1

Week 1 - Day 2

Week 1 - Day 3

Week 2 - Day 1

Week 2 - Day 2

Week 2 - Day 3

Week 3 - Day 1

Week 3 - Day 2

Week 3 - Day 3

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Week 5 - Day 1

Good 👍🏻. The number of sets is missing for the seconde exercise.

Week 5 - Day 2

Week 5 - Day 3

Week 6 - Day 1

Week 6 - Day 3

Week 7 - Day 1

Week 7 - Day 2

Week 7 - Day 3

Week 8 - Day 1

Week 8 - Day 2

🤸🏻‍♂️🤸🏻‍♂️🙏🏻🙏🏻

Week 1 - Day 1

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