Name: Playbook - Samantha Skolkin - Week 2 Day 1
Uploaded: 2021-10-05T04:07:04.015Z
Duration: 90 min
Description: Week 2 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.

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. Slowly lower down with a 3 second count. Stay tight. When you get into the hole (the bottom of the squat) hold a 2 second pause. *The upper legs should be at or below parallel to the floor for proper depth*

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.

Tempo Barbell Front Squats

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 Narrow Stance

In order to target more of the quads on the front of the leg while doing Bulgarian split squats, start by taking a shorter stance. That means keep your front foot closer to the bench.

When you perform the squat movement, your knee should pass over your toe. This increases knee flexion and activates more quads as you push back up to the starting position.

Lift your right or left leg (whichever leg you prefer to start on first. I start with my weaker leg first) and place it on the bench behind you. 

Your feet should still be about shoulder width apart and the forward foot should be closer to the bench than the glute version (further from the bench) so you can work your quads. It may take a few foot movements to find where the perfect spot is.. that’s completely fine. You’ll get it down.

Keep those abs tight, lunge down on your forward leg while keeping your back foot stable to the bench. 

Stop lunging when your leg is parallel to the ground or below. 

Hold it there for a second then drive through your heel to stand back up in starting position. 

Repeat for prescribed amount of reps!!

Close Stance Bulgarian Split 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

You will be doing a Leg Extension DROPSET on every single set! 😈

Set 1: Do 15 reps, lower weight and immediately do 20 more reps

Set 2: Do 15 reps, lower weight and immediately do 20 more reps

Set 3: Do 15 reps, lower weight and immediately go to FAILURE‼️🔥 (must get more than 20 reps)

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 2 Day 1

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