Name: Playbook - Meredith Mack - Week 2 / Day 2
Uploaded: 2021-10-01T18:03:06.229Z
Duration: 45 min
Description: Week 2 / Day 2

- Set feet in a comfortable stance: not too narrow, not too wide 
- Maintain a strong, solid, stable torso
- Slowly bend knees forward as you simultaneously send hips back in space 
- Keep chest "lifted" 
- If it feels like you can't maintain chest position, the weight might be too heavy for now 
- Press feet down into the floor to return to starting/standing position
- Watch the "Insights" video on squat form/mechanics and feel free to message me if you have further questions

Squat - Barbell

- If you're lucky enough to have a seat belt, use it! 
- Otherwise maintain hips solidly in the seat throughout the exercise 
- Tighten legs to move the pad forward and up toward the ceiling 
- Keep legs tight as you lower back to starting position

Leg Extension - Machine

- Hold top of kettlebell or DB in front of your body close to your chest
- I like to elevate my heels on something stable in order to feel this exercise more in my quads. If you choose to try this please go slowly and make sure this feels good for your body 
- Pause for a moment at the "bottom" of the rep (the bottom will be a different place for everyone) 
- Return to standing position

Goblet Squat

Legs

- Keep foot in relatively same position it would be in if you had two feet on the footplate
- Place non-working foot on the floor or in another comfortable position depending on the type of machine you're using 
- Engage leg muscles of working side to move footplate 
- Maintain your torso position and stay aware of how your spine is feeling throughout the exercise 
- If you're feeling inappropriate discomfort, stop 
- Control footplate back to starting position

Leg Press - 1 Leg - Machine

- Carefully place back foot on bench or something sturdy that is a bit elevated from the ground
- 💪🏼

Bulgarian Split Squat

- Engage inner thigh muscles 
- Move legs toward center 
- Control the weight as you move legs back to starting position 
- Pick a range where, at the widest position, you still feel comfortable

Week 2 / Day 2

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