Name: Playbook - Samantha Skolkin - Week 4 Day 2
Uploaded: 2021-10-05T02:05:28.178Z
Duration: 60 min
Description: Week 4 Day 2

Linda

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

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

This is a DROPSET only on set number 4‼️

-Sets 1-3 will be DB Close Stance Bulgarian Split Squats for 15 reps and 45 seconds rest in between. 

Set 4 will be DB Close Stance Bulgarian Split Squats for 15 reps then immediately drop the dumbbells and do bodyweight DB Close Stance Bulgarian Split Squats for 20 reps each leg!

This will BURN 🔥 DO NOT STOP WHEN IT BEGINS TO HURT! PUSH THROUGH!!! 💯

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!!

Blue Close Stance Bulgarian Split Squats

Bodyweight Close Stance Bulgarian Split Squats

Close Stance Split Squat *DROPSET* on last set!

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.

Narrow Stance Leg Press

Stand tall in front of a long and clear walkway.

Your feet should be hip-width apart, your chest up, and your core and glutes engaged. 

Take a big step forwards with your left foot, lowering until both your knees are bent at 90° and your front thigh is parallel to the floor.

Push off of your back (right) foot, bring it forwards and step straight into another forward lunge. 

Tip: You can come back to a standing position in between, and that’s a good place to start with the walking lunge, but it’s all the harder on your core if you try and stay as low as possible while moving forwards. 

Make sure you keep your torso upright and core braced as you move.

Week 4 Day 2

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