Name: Playbook - Liz Connors - W2 D3 - SQUAT
Uploaded: 2023-10-22T19:17:26.139Z
Duration: 60 min
Description: W2 D3 - SQUAT

Ciera

This one is exxxxtra spicy 😩
- Barbell Back Squats
- Barbell Box Squats
- SL Plyo Box Hops
- Step Downs
- Heels Elevated Front Squats
- Traveling Lateral Lunges
- Air Bike Sprints 🙃

• Shoot for 5-10lbs heavier than last week!

- 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 DB goblet squat or KB!

Barbell Back Squat

• Start with a barbell on your upper back, feet screwed into ground
• Take a deep breath into your belly & brace, keeping your spine supported
• Sit down & back into a squat until your butt touches the box/bench
• DO NOT relax & fully sit on bench - keep glutes engaged
• Keeping knees pushed out, push through feet (especially heels) to stand back up
• 8-10 reps

* CONTROLLLLL on the way down. You don’t want to just fall into the squat.
* modify with db/kb goblet box squat

Barbell Box Squats

• Place one foot on box, one foot on ground off to the side.
• Crouch down, & powerfully push through foot on box, hopping up, landing soft with foot on box.
• These are QUICK & POWERFUL. Think explosive on the way up.
• 8-10 reps each side.

* Modify with lateral lunges w/ explosive knee drive on way up OR plyo reverse lunges (use TRX/band/rings for support as needed)

SL Plyo Box Hops

SUPERSET 1

• Start standing on top of a box.
• Keeping one foot planted, slowly step down off box behind you - just tapping toe to ground, not fully resting it.
• Push through top foot, especially heel, to bring yourself back up to the top.
• 8-12 reps each side.

* Focus on keeping the heel of your working foot down the whole time! A lot of people want to let it pop up as they step down - if you’re having trouble with that, you probably need a shorter box.
* Do NOT push off foot on ground - always always always push through foot on box!
* Modify by using pull up band or TRX/rings for support OR with deficit/regular reverse lunges.

Step Downs

• Heels elevated on plate/squat wedges.
• Barbell resting on shoulders with elbows up - if this is uncomfortable for you, try crossing arms over each other OR using lifting straps to hold barbell.
• Brace core, chest high & upright torso, slowly descend into a squat as low as you can.
• Avoid bouncing at the bottom - push through feet to come back up.
• 8-12 reps.

* Modify with front rack KB squat.

Barbell Heels Elevated Front Squat

SUPERSET 2

Traveling Lateral Lunges + Air Bike Sprint 😩

• Hold KB in half rack position, opposite foot on slider disc.
• Step out to side into a lateral lunge.
• Push through that same foot to stand back up, sliding your other foot back in towards you - make sure not to put too much weight into sliding foot!
• 8-10 reps each way

* Modify with regular lateral lunges

Traveling Lateral Lunges

• These really need no introduction or explanation 😩

* Modify with your cardio of choice - sprint, row, recumbent bike, ski erg, whatever!

Air Bike Sprints

SUPERSET 3

W2 D3 - SQUAT

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

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

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

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…🥵💀

W2 D3 - SQUAT

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