Name: Playbook - Legal Weight - Day 4 Squats Squats Squats
Uploaded: 2024-04-27T01:18:39.684Z
Duration: 75 min
Description: Day 4 Squats Squats Squats

You guessed it! We're squatting today. Lets work on technique and getting as low as possible.

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Interlock hands behind the head, keep elbows open while lunging. Knee should touch the ground

Bodyweight Prisoner Lunges

Warm up

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 1

Clean dumbbells into a front rack position. Keep chest up as you descend into a squat. Full ROM

Dumbbell Front Squats

Hug ball close to your chest, keep it upright. Push hips back as you descend

Med Ball Squats

Plank position on a med ball & drive knees to the ball.

Med Ball Mountain Climbers

Treadmill Jog/Run

Circuit 2

Bring DB down to the ground, explode up extending arm all the way up “punching the ceiling”

Single Arm Dumbbell Snatch

Place one foot behind you elevated onto a box or bench. Hop up with front stable leg & drop back down into a split squat.

Bulgarian Split Squat Plyos

Get into a plank position. Hands stacked under your shoulders, core right, feet hip width or slight wider. Place KB on one side, pull KB over to the other side without swaying your hips.

Kettlebell Plank Pull Through

Circuit 3

Day 4 Squats Squats Squats

Day 1 Deadlift Day

Day 2 Bench UP

Day 3 Conditioning Day

Day 5 Row IT

Day 6 ACTIVE REST

Day 7 Deadlift Day

Day 8 Bench UP

Day 9 Conditioning Day

Day 10 Squats Squats Squats

Day 11 Row IT

Day 12 ACTIVE REST

Day 13 Deadlift Day

Day 14 Bench UP

Day 15 Conditioning Day

Day 16 Squats Squats Squats

Day 17 Row IT

Day 18 ACTIVE REST

Day 19 Deadlift Day

Day 20 Bench UP

Day 21 Conditioning Day

Day 22 Squats Squats Squats

Day 23 Row IT

Day 24 ACTIVE REST

Day 25 Deadlift Day

Day 26 Bench UP

Day 27 Conditioning Day

Day 28 Squats Squats Squats

Day 29 Row IT

Day 30 ACTIVE REST copy

Day 31 Deadlift Day

Day 32 Bench UP

Day 33 Conditioning Day

Day 34 Squats Squats Squats

Day 35 Row IT

Day 36 ACTIVE REST

Day 4 Squats Squats Squats

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