Name: Playbook - Liz Connors - W6 D3 - SQUAT
Uploaded: 2024-02-19T19:05:50.447Z
Duration: 70 min
Description: W6 D3 - SQUAT

some of these include machines I used while out of town for the holidays - will provide subs for them since they’re not always available!

YASSSSS LAST WEEK LET’S HIT A PR! Go for a 5RM - I was shockeddddd at what I was able to do!

• 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.
• 3-5 reps.

Barbell Back Squat

ISO Hold Barbell Squats + Staggered Pendulum Squats

• Drop to about 60-70% weight where you were at for your regular squats.
• At the bottom, hold for about 3 seconds.
• Push through heels to come back up.
• 8-10 reps

* Modify with goblet squats with an iso hold at the bottom

Iso Hold Barbell Back Squat

* If you don’t have a pendulum squat machine available, you can use a hack squat machine OR set up a landmine hack squat situation - this is in prior workouts, but shoot me a DM if you need further demonstration!

• Start with non-dominant foot planted & other foot on toe, putting very little weight into non-working side.
• Squat down & push only through planted foot to stand up.
• 8-10 reps each side.

* Can modify to staggered squat with front rack KBs/dbs

Staggered Pendulum Squat

SUPERSET 1

Leaning Landmine Curtsy Lunges + Front Squats

• 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

• Screw your feet into the ground, about hip width apart, toes facing forward or slightly flared out - nothing too crazy though!
• Don't allow yourself to lean forward, keep your chin and eyes up.
• Maintain tension in core to support your spine throughout the movement, but especially the descent.
• Sit your hips back and down until you reach the bottom of the squat, maintaining control on the way down - be sure not to drop/fall into the squat.
• Push through your whole foot to stand up - it can be easy to put all your weight into your toes for these, so be sure to use your mid foot & heel too!!
• 8-12 reps

* Modify with front rack kb squats.

Barbell Front Squat

SUPERSET 2

Sliding/Traveling Lateral Lunges + Alt Pistol Squats

• 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

• 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 3

W6 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…🥵💀

W6 D3 - SQUAT

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