Name: Playbook - Kristi O'Connell - Week 4 - Day 3
Uploaded: 2022-10-27T16:14:46.187Z
Duration: 60 min
Description: Week 4 - Day 3

Souhair

Day 3 💪

A) Back Squat: 5 x 2 pause Back Squat @ 75-80%, heavier than 2 weeks ago 

 B) Deadlift: 4 x 4 building to today's heavy 4 with deadstop then complete 1 max set of TnG Reps @ 77% of your 1 RM

C) 3 Sets: 8-12 Single Leg Elevated Glute Bridge 
superset with :30 sec Monster Walk ea direction

D) 3 Sets: 10 Bird Dogs Per Side Slow and Controlled

- 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 below parallel, pause 2 seconds, and push through your heels to come back up

Back squat with a Pause

- 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

3 Sets: 8-12 Single Leg Elevated Glute Bridge 
superset with
 :30 sec Monster Walk ea direction

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge (elevated)

- Position a band around your legs just above your ankles or knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Glute/ hammy accessory

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Week 4 - Day 3

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Week 1 - Day 2

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

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 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 4 - Day 3

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