Name: Playbook - Kristi O'Connell - Week 3 - Day 1
Uploaded: 2022-10-27T16:14:46.160Z
Duration: 60 min
Description: Week 3 - Day 1

Souhair

Welcome to Week 3⚡️

A) Back Squat: 6 x 8 up to today's heavy 8
 
A2) Front Squat: 4 x 6 up to today's heavy 6 

B) 3 Sets For Quality: 
15 stiff Legged Barbell RDL

 C) 4 Sets For Quality: 
25 Banded Hamstring Curls 
superset with 
10/10 Banded Bulgarian Split Squat

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

4 Sets For Quality: 
25 Banded Hamstring Curls 
superset with 
10/10 Banded Bulgarian Split Squat

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

- Place a band under your front foot
- Place your back foot on an elevated surface 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Bulgarian split squat (banded)

Lower body accessory

Week 3 - Day 1

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Week 1 - Day 2

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

Week 3 - Day 1

Community

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