Name: Playbook - Liz Connors - W5 D3 - SQUAT
Uploaded: 2023-12-31T21:39:24.156Z
Duration: 60 min
Description: W5 D3 - SQUAT

As y’all can see, this was a ROUGH workout for me. Form was a lil lacking on the squats & I felt like crap, so I didn’t up the weight as I normally would. I still encourage you to up it 5-10% if you’re feeling it!

* 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

• 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

• Begin with one foot on top of box/bench, one foot on ground.
• Aggressively push off top foot in an explosive manner, bringing bottom foot up, almost hopping to swap your foot positioning.
• Be sure to always push off top foot, trying to push off bottom foot as little as possible.
• 16-20 reps total - be sure to do an even number of reps so that you hit each side an equal amount of times.

Explosive Step Ups

SUPERSET 1

Deficit Goblet Curtsy Lunges + Heels Elevated Barbell Front Squats

• Begin standing on a plate or something in similar height. Higher = more challenging. 
• Hold weight in goblet position.
• Screw foot of working leg into the plate, keeping 90-95% of weight in that front foot, & take non-working foot, step back diagonally, taking it slowwwww & not falling into that back foot.
•Push through front foot to stand back up, being sure not to push off of back foot.
• 8-12 reps each side.

* Pro tip: if you’re not feeling these enough in your glutes, try maintaining a slightly hinged hip position throughout the movement.
* Modify by removing deficit.

Deficit Goblet Curtsy Lunge

• 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

• Set up perpendicular to sled, holding with one hand.
• Crossing one foot over the other, slowly step laterally, dragging the sled.
• Honestly, my perception of units of measurement is so skewed, so 30 meters is a total guesstimate. Just do what you have room for/feel is tough enough, just make sure you switch directions & go back to your starting point!

Lateral Sled Drags

• Set up as you would for a side plank, but place top foot on box or bench.
• Pushing through inside of top foot, thinking of using adductor muscle (inner thigh), lift bottom leg up to touch top leg, & control on the way back down.
• To make it extra spicy, on the last rep, hold for 8-10 seconds.
• 8-10 reps each side.

* Modify with side lying leg lifts.

Copenhagen Plank

SUPERSET 3

W5 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…🥵💀

W5 D3 - SQUAT

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