Name: Playbook - Shailey and Sammy Collier - W1/D1
Uploaded: 2021-12-14T21:01:50.606Z
Duration: 45 min
Description: W1/D1

The workout was great. Haven’t lifted in a little while so I’m going to feel this tomorrow :)

Dawson

Warmup
5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on

Weightlifting
1a. Banded Squat jumps 2x15 (light band) , 2x10 @ (heavier band), 1x8 @ (As heavy as possible)
1b. Back squat 5 x 5 @70%
Rest: 90 seconds 

2a. Deadlifts 3x8 65% 
2b. Single leg barbell hip ext 3x10 each leg
Rest: 90 seconds

3a. Bulgarian split squats 3x15 each leg (light load)
3b. Single leg RDL 3x15 each leg
3c. Single leg high knee jump 3x8 each leg
Rest: 60 seconds

- With band anchored, wrap band around waist and step out to place tension on the band
- Feet outside hips 
- Descend into squat in balls of your feet
- Explosively jump driving hips forward at the highest point
- Land softly, directly back into squat position

Youth Banded squat jump

- High bar or low bar back squat, your choice
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and drive your chest through your bar as you push through your heels to stand back up

Youth Barbell back squat

Superset 1a-1b

- Place the bar just above your feet
- Pull shoulders back behind barbell, engage and tighten core
- Pull the bar up keeping a neutral spine, shoulders and hips rise together
- Reach full extension keeping your upper body tight
- Hinge at hips descending the same way you pulled

Youth Deadlift

Superset 2a-2b

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees at bottom of squat
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Weighted or bodyweight only, listed in workout description

Youth Bulgarian split squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until parallel to the floor
- Tap the floor with the bar and lift back up engaging your glutes

Youth Single leg RDL

- Balancing on one leg
- Jump off of the leg you’re standing on and drive knee to chest
- Violent knee dive
- Landing on the same leg you jump off

W1/D1

Community

More workouts from Shailey and Sammy Collier