Name: Playbook - Libby Petrucci - Wednesday - Squats and Accessories
Uploaded: 2024-01-08T22:19:30.663Z
Duration: 47 min
Description: Wednesday - Squats and Accessories

Zach

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

**8 each leg**

Dumbbell bulgarian split squat

- Perform jumping squats switching between narrow and wide stance each jump
- each jump is 1

Jump squats in and out

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side
- curtsy lunge + fwd lunge = 1 rep

Curtsy lunge to forward lunge

- Raise your leg engaging your glute
Press bottom of foot up to ceiling 
- Keep your hips squared
- Ankle weights are optional!

Weighted donkey kicks

Circuit 1

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells by starting from the ground pressing up to standing.
- keep chest up and core engaged
- Repeat for desired reps

KB deadlifts

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up 
- keep core engage and reach up overhead going into toes
- Repeating the sequence for time or reps

Air squat to Reach

Circuit 2

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- walk hands up to a high plank and follow with the same knee to elbow sequence on each side

Wednesday - Squats and Accessories

Community

More workouts from Libby Petrucci