Name: Playbook - Liz Connors - W1 D1 - KNEE DOMINANT (SQUAT)
Uploaded: 2024-02-26T20:37:47.806Z
Duration: 60 min
Description: W1 D1 - KNEE DOMINANT (SQUAT)

Ciera

Starting this out with some iso hold barbell squats, then going into a couple supersets focused on unilateral movements/balance work & power production. We finish the workout with a truly brutal superset of wall sits & air bike sprints 🫡
For the iso hold squats, choose a moderate weight - maybe like 60-70% of your 5RM. We're doing some higher reps, so keep that in mind.

• Start at about 60% of your 5RM in terms of weight.
• Screw feet into ground, squat to about thighs parallel with ground.
• At the bottom, hold for 2-3 seconds.
• Push your feet through the floor & your back against the bar to stand up.
• REPS: 8-12

* Modify with iso hold goblet squats.

Iso Hold Barbell Back Squat

Zercher Step Ups 😩 + Broad Jump -> Box Jump

These are GOD AWFUL I’m so sorry but they’re great for that same reason 🙃

• With your palms face up & elbows bent, place barbell in the ditch of your elbow. You’re going to have to focus on keeping your core tight, shoulders back, chest tall when doing these!
• Place one foot on top of box & “screw” it in.
• Push predominantly with that top foot to step on top of the box with the “non-working” foot.
• Take your time on the way down, maintaining control & keeping your weight in the planted foot.
• REPS: 8-12/side

* Modify by holding a medicine ball in front of your torso, kind of like you’re giving it a hug 😊 could also do goblet step ups.

Zercher Step Ups

• Start 4-6 feet away from box.
• Swing arms back, & swing forward to produce momentum as you push off your feet to jump forward, landing just in front of the box.
• As soon as your feet land from the broad jump, push off quickly to jump up onto the box. The goal is to be quick off the floor here.
• Stand up tall after landing on top of the box.

* Modify with just one of the movements rather than both or squat jumps.

Broad Jump -> Box Jump

SUPERSET 1

Cable Heels Elevated 1.5 Rep Front Squats + Plyo Bulgarian Split Squats

• Elevate heels on a plate(s) & use straight bar attachment on cable machine.
• Grab bar, flip so that your palms are facing up & elbows are up, in line with your shoulders.
• Keeping core tight & chest tall, squat down, push through feet to come up halfway, squat back down again, & then push through feet to stand all the way up.

* If you find your wrists/hands don’t like this positioning, let me know - I can show you a hack/give you options!

REPS: 10-12

* Modify with front rack KB heels elevated squats.

Cable Heels Elevated 1.5 Rep Front Squats

* You do NOTTTTT have to place your rear foot in a ring/suspension strap/whatever - I was just being extra & I immediately regretted it 🙃 you are more than welcome to set yourself up like you would for a normal Bulgarian split squat.

• Place rear foot on bench, wall, split squat roller, suspension strap - whatever you’re working with today!
• Squat down on front foot, drive same side arm back, & aggressively push through your foot to drive your knee up, jumping off the ground, & drive your opposite arm up at the same time to help produce momentum.
• Land softly with your whole foot. Do not land on only your toes. Please. It will hurt.
• REPS: 5-8/side

* Modify by just slightly hopping off the ground with front foot OR doing constant tension, fast touch & go Bulgarian/regular split squats.

Plyo Bulgarian Split Squats

SUPERSET 2

• Sit against wall - make sure lower back is pressed to wall!
• Thighs parallel to ground & knees bent at about 90 degrees.
• Aim to hold for 30 seconds 😬

Wall Sit

• These really need no introduction or explanation 😩

* Modify with your cardio of choice - sprint, row, recumbent bike, ski erg, whatever! I chose air bike bc it’s pretty brutal on the quads.

W1 D1 - KNEE DOMINANT (SQUAT)

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