Name: Playbook - Samantha Skolkin - Week 1 Day 1
Uploaded: 2021-10-05T02:06:27.256Z
Duration: 50 min
Description: Week 1 Day 1

You will be doing dumbbell/kettle bell goblet squats for 12 reps superset with bodyweight squats for 20 reps with no rest in between those two exercises. This = 1 set. 

One minute rest between superset!

3 total rounds.

Stand with your feet between hip and shoulder-width apart.

Hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight. 

Hold the weight against your body. 

Keep your core very tight and your back flat and the weight should be in contact with your body throughout the entire lift, bend your hips and knees to descend into the squat. 

Drive your heels into the ground to stand up to the starting position. Repeat.

Goblet Squat

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Blue Bodyweight Squat

Superset!

Place the back of your torso against the back pad of the machine. If your machine has shoulder pads, place your shoulders underneath the pads.

Your legs should be in a close stance to target more of your quads since that’s what we are going for here. 

Extend your legs and release the safety handles. 

Slowly lower the weight by bending your knees until thighs are 90 degrees or below. 

Reverse the movement by driving into the platform and extending the knees and hips. 

Repeat for the prescribed amount of reps.

Hack Squat

Step into the sissy squat machine. (I hold a dumbbell or kettle bell to make it harder but you don’t have to)

Your toes and the top of your feet should rest under one padded roller. 

The second padded roller rests behind both calf muscles. 

Once you are securely locked in, engage your abs and roll your shoulders back and down and then sit back. 

Come into a traditional squat position, with your quads parallel to the ground (or below) 

Once you reach your end range of motion, return to the standing starting position and repeat for the prescribed amount of reps.

Weighted Sissy Squat

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.

Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your legs to the maximum and squeeze. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position. Repeat for the recommended amount of reps.

Week 1 Day 1

More workouts from Samantha Skolkin