Name: Playbook - Kristi O'Connell - Week 6 - Day 3
Uploaded: 2022-10-27T16:14:46.213Z
Duration: 60 min
Description: Week 6 - Day 3

Souhair

Day 3 💪

A) 5 Sets of: 1.1.1 Back Squat Clusters starting @ 60% Increasing 5% each set. Rest 20 sec between singles BUT hold bar on back for entire set 

B) Deadlift: 5 @ 68-72%, 3 @75-77%, 2 @ 77-80%, 1 @ 80-83%, 1@ 85%+, 1 @ 88% +

C) 3 Sets Not For TIme:
 10 seated Good Morning Wide stance superset with 30 Band Pull Aparts (palms up) 

D) Only If you have one Reverse Hyper... 3 sets of 15-20 reps@ light weight

- 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

- 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 Not For TIme:
 10 seated Good Morning Wide stance superset with 
30 Band Pull Aparts (palms up)

- In a seated position with neutral spine lower chest towards knees
- feet should be in a wide stance outside hips/shoulders

Seated good mornings

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Full body accessory

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers

Week 6 - 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 6 - Day 3

Community

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