Name: Playbook - Liz Connors - WEEK 3: Knee-Dominant Lower Body
Uploaded: 2023-10-09T19:07:14.759Z
Duration: 45 min
Description: WEEK 3: Knee-Dominant Lower Body

I LOVE these. Never was a smith machine girlie, but these are dope because you can really take your time & sit back into the squat without fear of losing your balance.
• Set bar on your upper back, feet hip-shoulder width apart.
• Slowly squat down & sit your hips back, getting a good stretch in your glutes.
• Push through your feet to stand back up.

REPS: 8-12 for 3-4 sets.

Smith Machine Squats

Deficit Reverse Lunges + Cable Heels Elevated 1.5 Rep Front Squats

• Start standing on bench/box/step.
• Step back into a lunge, bending back knee to about a 90 degree angle, until it is almost touching the ground.
• Push through front foot, not off back foot, to come back up.
• Complete all reps on one side before switching to other side.

* You can place kb in half rack position as I show here, which I find to be most convenient/not in the way, but you can use a db, goblet hold, really whatever works for you!

REPS: 8-10 per side

Deficit Reverse Lunges

• Elevate heels on a plate(s) & use straight bar attachment on cable machine.
• Grab bar, flip so that your palms are facing up & elbows are up, in line with your shoulders.
• Keeping core tight & chest tall, squat down, push through feet to come up halfway, squat back down again, & then push through feet to stand all the way up.

* If you find your wrists/hands don’t like this positioning, let me know - I can show you a hack/give you options!

REPS: 10-12

Cable Heels Elevated 1.5 Rep Front Squats

SUPERSET 1

Iso Hold Bulgarian Split Squats 🫠 & Bodyweight Sissy Squats

• Elevate rear foot on bench/box, holding db in each hand.
• Keeping weight in front foot, squat down until front thigh is parallel with ground.
• At this point, hold for 2-3 seconds.
• Push through front foot to stand back up.

* Modify with regular split squats!

REPS: 6-10 reps each side

Iso Hold Bulgarian Split Squats

• Start standing on tiptoes, holding onto squat rack (or something similar) for balance/support.
• Keeping your hips in extension & core engaged, bend your knees & allow yourself to “fall” backwards, being sure that from your head all the way to your knees is one solid unit.
• You should feel a biiiig stretch in your quads at the bottom.
• Push through your quads to come back up.

* Modify by using sissy squat machine or with knee banded squats.

REPS: 10-15

Bodyweight Sissy Squats

SUPERSET 2

WEEK 3: 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

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 3: Knee-Dominant Lower Body

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