Name: Playbook - Liz Connors - W4 D1 - KNEE DOMINANT (SQUAT)
Uploaded: 2024-05-05T16:36:06.809Z
Duration: 60 min
Description: W4 D1 - KNEE DOMINANT (SQUAT)

My favorite part of this workout are the dead stop squats. I’ve been playing around with a lot of movements like this lately. The intent here is to work on producing power from a dead stop. They are very humbling but fun 😎

• Set up in a squat rack with safety/spotter arms positioned just about where the bar would be at the bottom of your squat.
• Shoot for somewhere around 65-75% of your 3RM in terms of weight.
• At bottom of squat, bar will hit the spotter arms & you will come to a dead stop.
• Keep core engaged, push feet through floor & back against bar to stand up tall & fairly quickly. This will be challenging from the dead stop.
• 5-8 reps.

Modifications: lower weight, isometric hold squats

Dead Stop Squats

Barbell FR Deficit Rev Lunges + Alt Plyo Lunges

• Set barbell in front rack position - keep elbows up!!
• Start standing on large plate or very short box/step.
• Brace core as you step back into a reverse lunge, aiming for back shin parallel with ground.
• Push through front foot to stand back up.
• 8-12 reps each side.

* Modify with no deficit or kb front rack.

Barbell Front Rack Deficit Reverse Lunges

• Start with feet about hip width apart.
• Swing arms back to produce momentum & powerfully drive feet through floor to jump up, separating feet & landing in a lunge. Repeat, switching position of legs each rep.
• 5-8 each side.

Modifications: drop lunges (bringing feet back together in middle before dropping into lunge).

Alternating Plyo Lunges

SUPERSET 1

Balance SL Lateral Lunges + Alternating Pistol Squats

• Start with weight in half rack position, same side as working leg, & working leg elevated off ground.
• Step into a lateral lunge, keeping core engaged & back neutral.
• Push through working foot to come back to center, driving knee up & pausing for a few seconds. This forces you to balance on your other leg 🙃🙃🙃
• 8-10 reps/side

Modifications: set working foot down as needed when balancing to regain stability; no weight; holding TRX straps or long resistance band attached to a rack.

Balance SL Lateral Lunges

• 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

SUPERSET 2

W4 D1 - KNEE DOMINANT (SQUAT)

Ciera

W1 D1 - KNEE DOMINANT (SQUAT)

W1 D2 - UPPER PUSH

W1 D3 - HINGE (DEADLIFT + HIP THRUST)

W1 D4 - UPPER PULL

W1 D5 - SPRINT TRAINING 🫡

W2 D1 - KNEE DOMINANT LOWER (SQUAT)

W2 D2 - UPPER PUSH

W2 D3 - LOWER HINGE

W2 D4 - UPPER PULL

W2 D5 - SPRINT TRAINING/CORE 🥳

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W4 D1 - KNEE DOMINANT (SQUAT)

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