Name: Playbook - Sarah Hryniewicz - W4/D1 Squat
Uploaded: 2024-02-16T23:35:00.543Z
Duration: 60 min
Description: W4/D1 Squat

Aida

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

-keep shoulders down and back, core stays engaged 
-one foot firmly planted on the ground and  keep a soft bend at your knee
-lower dumbbells to the ground as you send your hips back behind you
-power your hips through the top of the movement

Single Leg RDL

Bulgarian split squats

Goblet squat

W4/D1 Squat

More fatigued than I expected.  Good well rounded leg day

Theresa

Amazing! Day 2 and I hit another pr after day 1

Heather

Good workout. I have a bad back so I think I pushed this workout a little too hard so I couldn’t complete it. I will adjust. If you have any tips let me know. Thanks.

Louisa

W1/D1 Squat

pakamon

MaLin

Baylie

W1/D2 Push

Sara

Can you put lbs instead of kgs too as an option? But Great workout !! Haha

Angeline Fehr

W1/D3 Deadlifts

Good! Skipped 2 bc of time but great workout. Did you workout at forge in Crystal lake? The background in one of your videos looks like it!

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

Victoria

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.

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 😊

Mayra

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

W2/D1 Squat

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

Allyson Saxe

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

Maddie Schneider

W2/D4 Pull

This is the best workout to end the week 😤

W4/D1 Squat

Community

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