Name: Playbook - Kristi O'Connell - Week 1 - Day 3
Uploaded: 2022-10-27T16:14:46.138Z
Duration: 60 min
Description: Week 1 - Day 3

#35 for front squat
#70 for deadlift 
Good workout!

Caity

Souhair

Day 3 💪

A) Every min on the Min x 8 Min: 
5 Front Squat @ 70-75% 

 B) Deadlift: 5 x 8 up to today's heavy 8

 C) 4 Sets For Quality: 
16 Alt Reverse Lunge @ 3in deficit with Double KB Front Rack Hold 
Superset with: 
20 Banded Dead Bugs

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

4 Sets For Quality: 
16 Alt Reverse Lunge @ 3in deficit with Double KB Front Rack Hold 
Superset with: 
20 Banded Dead Bugs

- 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

Deficit reverse lunge

- lay on your back, extend your arms straight up to the ceiling pressing into then and and lift your shoulder blades off the ground to create tension in your abs. 
- Lift your legs so your knees are directly over your hips
- Slowly lower one leg until just above the floor
- Bring back to the starting position 
- Repeat on the opposite side

Banded Dead bug

Lower body/ core accessory

Week 1 - Day 3

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Week 1 - Day 2

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 3

Community

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