Name: Playbook - Kristi O'Connell - Week 6 - Day 1
Uploaded: 2022-10-27T16:14:46.208Z
Duration: 60 min
Description: Week 6 - Day 1

Welcome to Week 6⚡️

A) Back Squat: 4 x 3 up to today's heavy 3 
into...
 3 sets of 1 up to today's heavy single 

A2) Front Squat: 5 x 2 up to today's heavy 2 

B) 3 sets: 10-12 GHR slow and controlled 

C) 3 sets: 1 Min Weighted Plank 
superset with: 
20- 25 Banded KBS to eye level

- 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

- have a friend apply pressure to your ankles while you perform the exercise if possible
- keep a tight midline and lower down as controlled as possible 
- try to pull yourself up with hamstrings back to start . 
- push of floor with arms to assist back to start

Nordic Hamstring Curl

3 sets: 1 Min Weighted Plank 
superset with: 
20- 25 Banded KBS to eye level

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold (weighted)

- Start with kettlebell on the ground in front of you
- loop band through kettlebell, stand on band
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Banded Kettlebell swing

Midline/ posterior accessory

Week 6 - 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 6 - Day 1

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