Name: Playbook - Kristi O'Connell - Week 5 - Day 1
Uploaded: 2022-10-27T16:14:46.192Z
Duration: 60 min
Description: Week 5 - Day 1

Welcome to Week 5⚡️

A) Back Squat : 6 x 6 up to today's heavy 6 

A2) Front squat: 5 x 4 up to today's heavy 4 

B) 3 sets: Barbell Hip Thrusts: 10-12 Reps with 1 second pause at the top -- goal heavy! 

C) 4 sets For Quality: 
20 Alt Reverse Lunge with Double KB Front Rack from 3in Defcit 
Superset with: 
20 Banded Good Mornings

- 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 sets For Quality: 
20 Alt Reverse Lunge with Double KB Front Rack from 3in Defcit 
Superset with: 
20 Banded Good Mornings

- 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

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Lower body Accessory

Week 5 - Day 1

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Souhair

Week 1 - Day 2

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

Week 5 - Day 1

More workouts from Kristi O'Connell