Name: Playbook - Liz Connors - W1 D3 - SQUAT/KNEE DOMINANT
Uploaded: 2023-10-12T03:53:45.680Z
Duration: 60 min
Description: W1 D3 - SQUAT/KNEE DOMINANT

Willow

- Begin with bar positioned on your upper back
- Screw feet into ground, push knees outward, take a deep breath & brace core
- Look forward, keep chest tall, sit hips back and down
- Shoot for thighs parallel with ground (any further is bonus points!) & then push through heels & push back against bar to stand back up. Feel free to exhale on the way back up.

* Modify with heavy goblet squats

Barbell Back Squat

• Drop to about 75% weight where you were at for your regular squats.
• At the bottom, hold for about 3 seconds.
• Push through heels to come back up.

* Again, you can modify with goblet squats with an iso hold at the bottom

Iso Hold Barbell Back Squat

• Standing in front of box, drive arms back to produce momentum & sit hips down & back into a squat
• Powerfully drive your arms forward & up while pushing through your feet, jumping on top of the box
• Land softly & stand all the way back up before stepping back down.
• 8-10 reps

* Modify with squat jumps or squat pulses

Box Jumps

SUPERSET 1

Barbell Deficit Reverse Lunges + Heel Elevated Front Squats

• Place barbell on upper back.
• Stand on a 35/45lb bumper plate or short step.
• Slowly step back into reverse lunge, taking 2-3 seconds on the way down.
• Push through front foot to stand back up.
• Try to avoid putting weight in non-working foot as much as possible.
• 8-12 reps each side.

* Modify with regular barbell reverse lunges (no deficit) or dumbbell reverse lunges

Barbell Deficit Reverse Lunges

• Place barbell across fleshy part of front of your shoulders, elbows parallel to shoulders & pointing away from you, fingers supporting barbell.
• Place heels on a low plate or a squat wedge.
• Keeping core engaged & a relatively upright torso, slowly squat down as far as your mobility will allow.
• Push through feet to stand back up.
• 8-10 reps

* Modify with heels elevated kb front rack or goblet squats

Heels Elevated Barbell Front Squat

SUPERSET 2

Alternating Pistol Squats + Alternating Cossack Squats

• Keeping core engaged & attempting to keep torso relatively upright, lift one leg straight in front of you while squatting down on the other leg.
• Switch sides each rep.
• 8-12 reps total

* Feel free to hold onto a squat rack/wall for support
* Modify with TRX/pull up band pistol squats or forward heel taps off of a short box.

Alternating Pistol Squats

• Take feet as wide as you can without feeling uncomfortable.
• You can keep toes pointed forward or slightly flared out - as long as you can keep your knee in line with your toes at the bottom, you’re good.
• Sit hips back as you squat into one side, immediately pushing off that foot at the bottom to switch to the other side.
• 6-10 reps each side.

* Modify with TRX/pull up band Cossack squats.

Alternating Goblet Cossack Squats

SUPERSET 3

W1 D3 - SQUAT/KNEE DOMINANT

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W1 D3 - SQUAT/KNEE DOMINANT

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