Name: Playbook - Shailey and Sammy Collier - W3/D4
Uploaded: 2021-12-14T21:01:50.700Z
Duration: 45 min
Description: W3/D4

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

Weightlifting
1. Front Squat 4 @50%, 4 @60%, 3 @65%, 2 x 3 @70%

2. Back Squat 5RM: 4 x 5 @ 90% of 5RM

Conditioning
None

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels and drive your chest through your barbell

Youth Front squat @50%

Youth Front squat @60%

Youth Front squat @65%

Youth Front squat @70%

- 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 @90% of 5RM

W3/D4

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

W3/D4

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