Name: Playbook - Liz Connors - W3 D3 - SQUAT
Uploaded: 2023-11-10T21:11:20.974Z
Duration: 65 min
Description: W3 D3 - SQUAT

Finish with sprints??? Sure…sure…🥵💀

* Shoot for 10-15% more weight than last week (if math isn’t your forte, just throw 10ish lbs more on & go from there)

- 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.

Barbell Back Squat

* Take weight down about 15-20%

• Same setup as previous squats, potentially wider foot placement - you can play around with it!
• Once at the bottom of the squat, hold for 3 seconds before returning to the top.
• 8-10 reps

Barbell Pause Squats

• Start standing on a box/bench.
• Drop off & as soon as your feet hit the ground, bounce right back off, jumping forward as far as you can, landing soft in a squat.
• 8-10 reps.

* Modify with regular broad jumps.

Drop Broad Jumps

SUPERSET 1

Lateral Step Downs + Heels Elevated Front Squat

• Start with both feet on top of box/bench,  more towards one of the sides. Feel free to hold onto a rack/whatever for extra support - just be careful not to use it to pull yourself up.
• Keeping top foot planted (remember, always start with non-dominant side!), step down off the side of the box/bench with other foot, tapping toe (or heel - that’ll be tougher!) to ground, then pushing through top foot to come back up.
• CONTROL on the way down - I can’t stress this enough! You want to make sure you aren’t just dropping to the ground.
• Be sure to keep heel of top foot down - so many people let it pop up as they’re stepping down. It’s tough but do your best!
• Focus on pushing through top foot & not pushing off the foot that touches the ground.
• 8-12 reps each side.

Lateral Step Downs

• 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, small dumbbell, 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

Barbell Heels Elevated Front Squat

SUPERSET 2

Landmine Leaning Curtsy Lunges + SPRINTSSSSS 🥳

• Set barbell up as landmine & place a light-ish bumper plate on it.
• With elbows up & palms facing you, place end of barbell in the ditch of your elbows.
• Lean against bumper plate & plant outside foot a good couple feet away from where your shoulder meets the plate. Play around with this foot placement - I find I often have to move the planted foot further out to really get the most out of this movement.
• Keep core engaged, take free foot & step behind & cross over planted foot. Take your time going into the lunge.
• Push through planted foot to come back up & add in an aggressive knee drive if you wish!

REPS: 8-12 each side

* Modify with deficit curtsy lunges, holding kb/db in half rack position.

Landmine Leaning Curtsy Lunge

• Hop on that treadmill or hit the pavement - sprinting for 30 seconds!
* I do NOT recommend doing this in Vans/your regular flat lifting shoes- you can tell it’s a struggle to do so in the video 😂

* Modify with your cardio of choice

Sprints

SUPERSET 3

W3 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

W3 D3 - SQUAT

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