Name: Playbook - Liz Connors - WEEK 1: Knee-Dominant Lower Body
Uploaded: 2023-10-09T19:07:14.677Z
Duration: 45 min
Description: WEEK 1: Knee-Dominant Lower Body

Liz is a menace to society with these workouts…..in a good way 😅🥴

Kayla

Liz’s workouts are always pushing me a step further, while ensuring proper form and getting the most out of a workout without spending hours in the gym.  The app really brings her one on one guidance to you virtually!  So excited to continue following along!

Morgan Walsh

Amazing, spicy, pumped - can’t wait for tomorrow 🥹🫡 I feel like I’m excited about going to the gym again and not on auto pilot with the same old routine. Thank you so much!!

Caitlin

This lower body day features mainly movements that are initiated at the knee joint, ie.) squats, lunges, etc. Think lots of quads, glutes, adductors, & calves.

• Begin with bar positioned on your upper back
• Screw feet into ground, push knees outward, take a deep breath into your belly & 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 feet through ground & push back against bar to stand back up. Feel free to exhale on the way back up.
• 6-10 reps

* Modify with heavy goblet squat (KB or DB)

Barbell Back Squat

• Always start on non-dominant side
• Place front foot on plate/box on shorter side
• Keep vast majority of weight in front foot
• Maintain slightly hinged position throughout movement
• Squat into front leg as you drop down while also allowing your body to glide forward
• Push through front heel to come back up
• 8-12 reps each side.

* Modify with front foot on floor instead of elevated!

Cable Front Foot Elevated Split Squats

• Stack your shoulders, hips, and heels over each other
• Screw your feet into the ground, keeping knees pushed out
• Keep your chest tall, eyes forward, and core braced. It’s important not to lean forward during these!
• Squat down to at least thighs parallel with ground
• Push through your heels to stand up.
• 8-12 reps

*Bar placement/hand positioning/wrist mobility can be tough for these at first. Feel free to modify by placing bar on top of the fleshy part on the front of your shoulders, then cross arms and hold the barbell in place that way.

* You can also modify with two kettlebells in a front rack position or a heavier dumbbell in a goblet hold! :)

Barbell Front Squat

SUPERSET 1

• Start standing on a plate or something in similar height. Higher = more challenging. You can also modify by performing these on the ground.
• One KB in 1/2 rack position on side of “working” leg. ALWAYS start with non-dominant side.
• 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.

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

Deficit Half Rack Curtsy Lunge

• Wrap a long band around some sort of like (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.
• 10-15 reps

* To spice it up, add some weight and/or do them constant tension style, as shown in the video.

Knee-Banded Squats

SUPERSET 2

• Take feet as wide as you can without it feeling uncomfortable, toes facing forward.
• Hold weight in a goblet hold, chest up tall and core tight.
• Slowly drop into a squat towards your non-dominant side first, keeping your knee in line with your toes at the bottom.
• Push through your whole foot to return to center & switch to the other side.
• 6-10 reps each side

* Allow your hips to sit back a little bit for this movement. Staying too stiff & upright will feel sticky & you won’t be able to reach your full range of motion.

Alternating Cossack 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.
- Reps refer to each side.

Single leg calf raises (bodyweight)

SUPERSET 3

WEEK 1: Knee-Dominant Lower Body

Damnnn. Great workout. The last superset nearly did me in but I was able to push through.

Steph

Leah

WEEK 1: Upper Body Push

Tara

🥵 haven’t done hip thrusts in months

Sarah

the buns are on fire 🥵🔥🔥🔥🔥🔥🔥🔥🍑🍑🍑🍑🥵🥵🥵🥵🔥🔥

Dana

WEEK 1: Hip-Dominant Lower Body

WEEK 1: Upper Body Pull

Murder on the dance floor is the perfect song for those fast feet as it feels like I am being murdered while dancing

This was spicier than I thought it would be🥵

jill

Dripping sweat and feeling good 💪🏻
Liz’s program is amping up my workouts so I’m adding variety to my routine and pushing myself more than I ever was on my own.

WEEK 1: Knee-Dominant Lower Body

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