Name: Playbook - Jake Schultz - Legs & Shoulders 06/09/2023
Uploaded: 2023-12-11T15:29:51.099Z
Duration: 70 min
Description: Legs & Shoulders 06/09/2023

Blake

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push halfway up, lower back down to parallel and push through your heels to stand all the way up

1 1/2 rep barbell back squat

Hold KB/DB in goblet position throughout 
Goblet squat
Lateral lunge to the left 
Goblet squat
Lateral lunge to the right 
Goblet squat 

That is one Rep

Goblet squat + alternating lateral lunge

- Begin with kettlebell in hand and feet hip width apart
- Hinge at the hips Lowering kettlebell down while straightening your leg behind you
-KB can be in either hand

Kettlebell single leg RDL

- Holding KB upside down in one hand. 
-From the single leg position
-Raise knee that is opposite of KB hip height
- Keep arm/elbow to the side of you and press up to the ceiling and back down with control 
- Repeat for desired reps
* Work both sides
*Stand on both legs or use half-kneel position if unable to balance on 1 leg

KB Single arm shoulder press (frontal plane)

- Holding KB upside down in one hand. 
-From the single leg position
-Raise knee that is opposite of KB hip height
- Keep arm/elbow in front of you and press up to the ceiling and back down with control 
- Repeat for desired reps
* Work both sides
*Stand on both legs or use half-kneel position if unable to balance on 1 leg

KB single arm shoulder press (sagittal plane)

Perform 10 lateral raises with heavier weight
Immediately decrease weight by ~50% and perform 20 repetitions. 1 set = 30 repetitions 

4 rounds

Single Drop Set Lateral Raises

Legs & Shoulders 06/09/2023

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Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Legs & Shoulders 06/09/2023

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