Name: Playbook - Suzanne Svanevik - W3/D1
Uploaded: 2022-04-19T03:01:30.015Z
Duration: 45 min
Description: W3/D1

Whew! Modified the final series due to time to be 5 rounds of 6each exercise

Rebekah

Legs, Chest & Circuit Training

- Front Squats @60% 4 x 8
- Bench Press @60% 4 x 8
- DB Incline Press 4 x 10

Circuit
- Back Squat @50% 1-10
- Hand Release Push-ups 1-10
- Box Jumps 1-10

- Hanging Eccentric (3-5sec) Leg/Knee Raise 3 x 10

- 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 slightly above parallel to the floor
- Rest the bar on top of the deltoids 
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out
- Lower the bar by bending the knees as you maintain a straight posture with your head up
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor)
- Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position

Front Squat @60%

- Start by firmly planting your feet on the floor with your knees bent
- Arch your back and ensure that your buttocks and upper back are firmly contacted against the bench
- Make sure that your scapula are pinched together and compressed
- Establish full-body tension by inhaling deeply and actively pressing your feet into the floor
- The barbell should be roughly over your eyes
- From here, hold your breath and “pull” the bar out of the rack such that it ends up directly over your shoulders
- Exhale sharply to contract your abdominals as you move the bar into place
- With the barbell directly over your shoulders, break at the elbows and lower it down toward your chest
- The point of contact depends on your anatomy and grip width — if you have short arms or a close grip, you’ll generally make contact with the bar lower on your chest
- Once the barbell touches your chest, pause very briefly and then aggressively drive it back to the starting position

Bench Press @60%

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press

- Back Squat @50% 1-10
- Hand Release Push-ups 1-10
- Box Jumps 1-10

- Take the bar out of the rack with it resting on your rear upper back
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down 
- Descend until your hip crease is below your knee
- Keep your weight on your mid-foot and heels as you drive back up to starting position

Back Squat @50%

- Start in a push up position
- Lower your chest to the floor and lift your hands up off the ground
- Place your hands back on the floor and press yourself back up to starting position

Hand Release Push-ups

- Stand a few inches in front of the box
- Press your hips back and down 
- Jump up onto the top of the box
- Land softly
- Complete the movement by standing up tall before carefully hopping or stepping down with one foot at a time

Box Jumps

Circuit

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down slowly (3-5 sec eccentric)
- Avoid swinging

Hanging Eccentric Leg Raises (3-5sec)

W3/D1

It was amazing! Can’t wait for the next work out

Kenny

Sini

W1/D1

Pearl

W1/D2

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W3/D1

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