Name: Playbook - Samantha Skolkin - Week 1 Day 1
Uploaded: 2021-10-05T02:26:41.779Z
Duration: 90 min
Description: Week 1 Day 1

Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. 

Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat.

Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm parallel to the floor.

Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Push upward into the bar and push your hips forward to unrack. 

Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. 

Keep your head and elbows up at all times. Keep a neutral neck and flat back. This will be your starting position.

Inhale deeply, brace your core and descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or below parallel to the floor. 

Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Repeat for the recommended amount of repetitions.

Barbell Front Squats

Stand in a narrow stance with your heels elevated (the higher the elevation the harder it is)

Perform a goblet squat using a kettlebell or dumbbell 

Repeat for prescribed amount of reps!!

Heel Elevated Narrow Stance Goblet Squat

Hanging Belt Squats

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

First choose your weight and sit on the machine with one legs under the pad (feet pointed forward) the other leg will be tucked away from the pad underneath the machine. Place your hands on the handles on each side of the machine. 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 leg 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 leg 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 and don’t forget to switch legs!!

Unilateral Leg Ext

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.

Leg Ext

Sit in the leg press and plant your feet on the foot plate, together or up to a fist-width apart, whichever is most comfortable for you

Press the foot plate away from your torso and release the leg press from its locked position. This is your starting position.

Inhale. Bend your knees and lower the foot plate towards your torso until your knees almost touch your chest.

Extend your knees and press the foot plate away to return to the starting position, ensuring that your knees remain in line with your toes at all times.

Repeat for the prescribed number of repetitions before returning the leg press to its locked position.

Week 1 Day 1

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