Name: Playbook - Sarah Hryniewicz - W2/D1 Squat
Uploaded: 2021-10-29T06:40:32.472Z
Duration: 60 min
Description: W2/D1 Squat

Victoria

Sara

Mayra

Hala

I screwed up the order bc I wanted to squat today lmaooo

Maddie Schneider

Today's primary focus movement is the barbell squat. You'll notice that your rep count decreases. This is to allow you to warm up with lighter weight and slowly add. Each time the reps decrease challenge yourself to add weight. You end with 3 sets of 5 reps. Work up to the heaviest sets of five you can while maintaining your form. 

As you begin to work through your accessory movements, remind yourself to choose a weight that can can barely manage to reach the given rep count with. For example, if you are doing 8 reps of your hip thrust and you aren't struggling with that last rep- add more weight for the next set. 

You're always aiming within two reps of the given rep count. If you are aiming for 8 but can make it to 10- do it. If you only make it to 6, good on you for pushing that weight!

- Begin with bar positioned on your upper back
- Brace your core and keep your chest lifted
- break at your hips and bend at your knees, like you are sitting down
-push through your heels to power back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Bulgarian split squats

Goblet squat

W2/D1 Squat

Okay, that felt amazing and im sweating like crazy!!

I really liked the workout, super simple and affective. I wish there was a warm up that I can follow.

Allyson Saxe

W1/D1 Squat

I hate upper body but i like the variety, i like this one although the push ups are not my strongest suit 😅

Lynne

This workout was so fun to follow! I tried things I normally wouldn’t!

W1/D2 Push

Woman! You killed me with this workout 😪🥵

Naomi

W1/D3 Deadlifts

♥️🔥💪🏻 .. will definitely feel it tomorrow!

I feel it in my back so much, i love it!! The one thing i couldn't do is the last workout - wide grip pull ups since i workout from home.

It was good! I had covid so I just got back to the gym today.

Karime

W1/D4 Pull

Apparently i have trouble with single leg hip thrusts 🤷‍♀️ overall i am dead. Killer workout!!

This workout killed my 🍑 🔥 I loved it! Thank you 😊

Some of those I haven’t done 
So took me some time this morning. I liked pushing myself through some new movements tho!

Courtney

W1/D5 Glute focus

I really liked this upper body workout! Felt good!

Why? Like why are alternating DB Shoulder press so much harder? 😅🤣

Anna

W2/D2 Push

So fun… yet painful😆 just wasn’t sure how many reps/sets of the single leg glute bridge.

Selene N

I loved this workout! Do you have any tips of what to do with the side lunges? I felt like I was going deep enough or working what I’m supposed to be working

W2/D3 Deadlifts

I like how i feel the workout but it's not too excessive 😊

I didn’t want to go today bc Mother Nature but I did it and I still feel like garbage but I don’t regret it

W2/D4 Pull

This is the best workout to end the week 😤

W2/D5 Glute focus

Starting week 3 over and I was able to move up in my squat weight much faster! I feel my legs getting stronger

I FINALLY HIT 135 AGAIN after I screwed up my knee

Yassss bootee on FIYAH 🔥🔥🍑🔥🔥

Aida

W3/D1 Squat

Hunter

I’m gonna be honest I only did 3/4 of the workout but with the day I’ve had that’s enough

W3/D2 Push

I am loving this program! Challenging and fun, it makes me excited to go to the gym again!

W3/D3 Deadlifts

W3/D4 Pull

I love this one ... but not the bulgarian splits squats 😂

W3/D5 Glute focus

W4/D1 Squat

W4/D2 Push

W4/D3 Deadlifts

W4/D4 Pull

This was the best way to end my week and this 4 week challenge! So excited to try the other programs!

W2/D1 Squat

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