Name: Playbook - Liz Connors - WEEK 2: Knee-Dominant Lower Body
Uploaded: 2023-10-09T19:07:14.711Z
Duration: 45 min
Description: WEEK 2: Knee-Dominant Lower Body

• 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

• Start with feet on the ground, a few inches in front of the box
• As you sit back slightly, drive arms back to produce momentum, then drive arms forward as you push through your feet & jump to top of box.
• Focus on landing soft & with feet fully planted on box - not landing on toes, etc.
• Step off box & repeat.
• 8-12 reps

* Modify with squat jumps, can use TRX or pull up band to help with this if necessary!

Box Jumps

SUPERSET 1

• Start with both feet on top of box/bench,  more towards one of the sides. Feel free to hold onto a rack/whatever for extra support - just be careful not to use it to pull yourself up.
• Keeping top foot planted (remember, always start with non-dominant side!), step down off the side of the box/bench with other foot, tapping toe (or heel - that’ll be tougher!) to ground, then pushing through top foot to come back up.
• CONTROL on the way down - I can’t stress this enough! You want to make sure you aren’t just dropping to the ground.
• Be sure to keep heel of top foot down - so many people let it pop up as they’re stepping down. It’s tough but do your best!
• Focus on pushing through top foot & not pushing off the foot that touches the ground.
• 8-12 reps each side.

Lateral Step Downs

* These are a weird/kind of advanced movement & require quite a bit of core strength. Please start light (even just barbell) OR modify with 1.5 Rep goblet squats.

• Set up barbell lower on rack than you would for a back/front squat.
• With elbows bent & palms facing you, place bar in ditch of elbow. Be sure to keep hands up by shoulders - if you drop them down, the bar won’t stay in place. Think of your elbow ditch as a “pocket” for the barbell.
• Elbows should be about as wide as your hips.
• Breathe into belly & brace core, keeping chest proud & being careful not to hinge too much.
• Squat down to about parallel, push through feet to come up just halfway, drop back down to parallel again, & then push through feet to stand all the way up.
• 8-10 reps

1.5 Rep Zercher Squats

SUPERSET 2

• Take feet as wide as you can without it feeling uncomfortable - definitely outside of shoulder width!
• Keep toes facing forward or *slightly* flared out - nothing crazy though!
• Hold KB/DB in goblet hold - you could also hold at shoulder, & I suggest that if you feel you’re hinging too much. Goblet hold will be more challenging core-wise.
• Squat into one side, keeping opposite leg straight, & focusing on keeping knee of working leg in line with toes (hence not turning toes out too much!)
• Feel free to hinge at your hips a bit to sink lower into the squat - if you stay too upright, you most likely won’t achieve full ROM.
• Push through heel to stand back up.
• Complete all reps on one side before switching to other side (always start with non-dominant!)
• 8-12 reps each side

Cossack Squats

AS IF WALKING LUNGES DIDN’T ALREADY SUCK ENOUGH AMIRITE 🥴

• Hold DB/KB in goblet hold - definitely try these bodyweight if you’ve never done them before, though!
• Taking a fairly short step, think you’re doing a “walking lunge”, but STAY LOW & take very small steps - we’re keeping our knee angle verrrry tight here.
• Maintain core engagement throughout movement (obvz)
• 8-10 reps each side = 16-20 reps total 😩

* Modify with regular walking lunges!

Duck Walks

SUPERSET 3

WEEK 2: 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

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

🥵 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 2: Knee-Dominant Lower Body

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