Name: Playbook - Samantha Skolkin - Week 4 Day 1
Uploaded: 2021-10-05T02:08:13.138Z
Duration: 60 min
Description: Week 4 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. 

**Hold a 2 second pause without letting your air out. Hold your brace and keep your elbows and chest up**

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.

2 Second Pause Barbell Front Squats

By elevating your heels you’re placing more emphasis on your quads. You will sit deeper into your squat which will recruit more muscle fibers and strengthen your quads. A more narrow stance will increase quad recruitment and minimize hip muscle involvement. Overall a killer quad builder exercise!! One of my absolute favorites.

Grab a weighted plate or squat wedge. 

Place your heels on the plate or wedge and stand with your feet closer together

Hold a kettlebell or dumbbell up to your chest with your elbows in.

From this position, perform a squat by bending at the knees and hinging forward at the hips. 

Push back up to the starting position and repeat for the prescribed amount of reps.

Heels Elevated Goblet 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.

Leg Ext

Start with a barbell on your upper back

Step forward with the first leg and lower down until both knees are at 90 degrees

Bring back leg even with the first then step forward with this leg

Repeat for prescribed amount of reps!!

Week 4 Day 1

More workouts from Samantha Skolkin