Name: Playbook - Suzanne Svanevik - W4/D3
Uploaded: 2022-04-19T13:01:10.347Z
Duration: 45 min
Description: W4/D3

Camilla

Legs (Glute Focus)

- Back Extensions w/ Plate 3 x 12

EMOM
- Front Squat @65% 10 x 5 

- Barbell Stiff Legged Deadlift @55% 4 x 12
- Barbell Glute Bridge 4 x 10
- Box Jump from Squat Position 4 x 8
- KB Lying Leg Raises 4 x 15

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Cross your arms over your chest holding a plate, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Back Extensions w/ Plate

EMOM
- Front Squat @65% 10 x 5 

Every Minute on the Minute complete 5 Front Squats

- 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 @65%

EMOM

- 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 glutes and hamstrings to power back to standing

Barbell Stiff Legged Deadlift @55%

- Sit up straight with your legs extended and roll a barbell up to the crease of your hips
- Lay back into a supine position on the floor with your arms holding onto the bar
- Bridge your hips up by squeezing your glutes and driving your heels into the floor
- Lower your hips back to the starting position with control

Barbell Glute Bridge

- Stand a few inches in front of the box
- Press your hips back and down into the bottom of a squat
- Jump explosively 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 from Squat Position

- Lay on your back, holding a kettlebell with arms extended above your shoulders 
- Raise your legs off the ground, bringing your legs to the kettlebell 
- Lower your legs with control, stopping just short of them resting

KB Lying Leg Raises

W4/D3

Rebekah

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!!

W4/D3

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