Name: Playbook - Leah Casciano - W1/D5 Day 3: SQUAT FOCUS
Uploaded: 2024-03-18T17:31:20.936Z
Duration: 50 min
Description: W1/D5 Day 3: SQUAT FOCUS

Always warm up before your workouts and cool down/stretch afterward (check out the 'BOOKENDS' tab) to prevent injuries and aid in recovery. Adjust the program based on your individual needs and goals.

* Start with a weight that you can comfortably lift for the prescribed reps and sets, and gradually increase the weight as you progress through the program.
* Rest for 2-3 minutes between sets of compound exercises (like squats and deadlifts) and 1-2 minutes between sets of accessory exercises.
* Ensure proper form and technique throughout the program. If you're unsure about your form, feel free to send Leah a video.


Back Squat: 3 sets of 5 reps (60-70% of your one-rep max)
Romanian Deadlift: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Plank: 3 sets of 30-60 seconds

Warm-up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving before each workout.
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Cables
⚡️Bands

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position place a dumbbell in the crease 
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (DB)

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat leading with your heel and hips back 
- Work both legs

Heel Drop

Squat Prep

- 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

Barbell back 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 RDL

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

2 Rounds =  6 Intervals // 45s Work with 15s Rest
Work one movement for 45 seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ Dumbbells

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

W1/D5 Day 3: SQUAT FOCUS

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