Name: Playbook - Liz Connors - W4 D3 - SQUAT
Uploaded: 2023-12-08T17:49:09.296Z
Duration: 60 min
Description: W4 D3 - SQUAT

* Go for 5% 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.
• 4-6 reps

Barbell Back Squat

Constant Tension Barbell Back Squats + SL Lateral Bound -> Rotational Box Jump

• Remove around 25% of weight you just used.
• Squat as you normally would, but slow & controlled CONSTANT movement. That means no pausing at the top of bottom.
• 8-12 reps.

Constant Tension Barbell Back Squat

• Position yourself about 4-6 feet away from box, perpendicular to it.
• Stand on “outside” leg, push off to leap laterally towards the box, landing on other foot.
• Immediately upon landing, push through planted foot, rotate towards box, & hop onto it, landing with same foot.
• 4-6 reps each side.

* I know this is insane. Sometimes I just be doing things. Feel free to scale this however you’d like - bilateral box jump instead of SL, just a lateral bound, just a box jump, speed skaters, whatever works for you!

SL Lateral Bound -> Rotational Box Jump

SUPERSET 1

Barbell Front Rack Deficit Reverse Lunges + Rotational Lateral 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

• Weight (db or kb) in goblet hold.
• Start standing with feet parallel.
• Whatever foot you are going to step with, rotate in that direction & step into a lateral lunge.
• Come back to center & repeat on other side, alternating sides each rep.
• 8-12 reps total.

* Modify with regular lateral lunges or do these unweighted.

Alternating Rotational Lateral Lunges

SUPERSET 2

- Wrap a long band around some sort of stabilizer (squat rack, cable machine, etc.) - the thicker the band, the more difficult it will be. Keep in mind that super thin bands may dig into you a bit & will probably be somewhat uncomfortable.
- Criss cross the band to create two loops, step into those loops & place band directly behind your knees.
- Feet about hip width apart, screw feet into ground, & squat down.
- As you come up, press your knees back against the band. You’ll feel this maaaajorly in your quads.
- To spice it up, add some weight and/or do them constant tension style, as shown in the video.

Knee-Banded Squats

- Stand on one foot, other foot is just hanging out chilling up off the ground.
- Push through your toes & lift heel off ground as high as you can.
- Once your heel touches back down, come right back up.
- 10-12 reps each side.

* Elevate your toes on a plate to spice it up (as shown in video).

Single Leg Calf Raises (Bodyweight)

SUPERSET 3

W4 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

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…🥵💀

W4 D3 - SQUAT

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