Name: Playbook - James Lawrence Iron Cowboy - W1/D4 LEGENDARY LEGS - Modified
Uploaded: 2022-09-15T18:03:14.989Z
Duration: 45 min
Description: W1/D4 LEGENDARY LEGS - Modified

LEGENDARY LEGS - Modified 

Each exercise: 20 seconds work, 10 seconds rest x 4 consecutive sets.
After completing 4 sets of an exercise, take 30 seconds rest before 4 sets with the next exercise.

- Rockstar Jumps OR Fast Kickbacks
- Skater Jumps
- Kettlebell Jump Squats OR Racked Squats
- Jumping Lunges OR Reverse Lunges Same Foot Forward (2 sets/side)
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Donkey Kicks OR Alternating Donkey Kicks
- Sprinter Split Jumps (2 sets right, 2 sets left) OR Reverse Lunges Same Foot Forward (2 sets/side)
- Racked Squats (Fast Pace)
- Frog Jumps OR Frog Squats
- Bent Leg Deadlifts
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Standing Lateral Leg Lifts (2 sets right, 2 sets left)
- Single Leg Deadlifts (Right Leg)
- Single Leg Deadlifts (Left Leg)
- Floating Bird Dogs OR Bird Dogs
- Glute Bridges

- Stand upright and keep core engaged while quickly alternating one heel towards the buttocks and then the other, staying on the ball of the foot that is on the ground.

Fast Kickbacks

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, keeping the same leg forward for the duration of the set.

(2 sets/side)

Reverse Lunges Keeping Same Leg Forward

- Start with hands below shoulders and knees below hips. 
- Tuck toes under, engage core and lift hips upwards.
- Placing weight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) to alternate kicking heel to buttocks.
- Keep core engaged throughout and be light on the balls of your feet.

Alternating Donkey Kicks

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

(same foot forward - 2 sets/side)

Reverse Lunges

- Sit on heels, balancing on the balls of your feet, back straight, chest open and eyes forward.
- Keeping heels off the ground for the entire movement, engage glutes and push through the balls of your feet to come into standing position balancing a standing position with heels lifted.
- Return to start position.

Frog Squats

- Hold kettlebell in both hands with arms straight in front of the body.
- Feet are hip width apart.
- Engage core, bend knees and lead by pushing your hips back, keeping core engaged and back straight (no flexion/rounding forward in the spine) as you lower until your torso is almost parallel to the ground. Do not lower your shoulders below the knees – even if you are flexible enough to. The kettlebell should be hovering above the ground just above and in between your feet.
- Concentrate on feeling a stretch/activation in the back of the upper thighs (hamstrings), pause, squeeze glutes, push into the heels and return to start position.

Bent Leg Deadlifts

- Squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Step 90 degrees and drop back down into a squat.
- Change direction and return to start position.

Quarter Turn Stepping Squats

- Stand with feet together. Turn the toes of one foot inward and downward. Engage outer glutes/hip of the turned in leg and use them to lift the leg laterally. 
- Pause, squeeze glutes harder to feel them working and then slowly lower towards the other leg without setting the foot back down.
- Be sure to stay active in the glutes of the standing leg as well to stabilize you.

(2 sets right, 2 sets left)

Standing Lateral leg Lifts

- Stand with feet hip width apart. Shift weight into one leg, keeping it straight with the slightest bend at the knee, holding a kettlebell in the opposite hand of the foot you are standing on.
- Engage core and reach the opposite leg back, keeping it straight, and bringing torso as close to parallel to the ground as possible, making sure not to drop shoulders below the hips.
- Pause. Engage glutes of the leg you are standing on and push through the heel of that foot to return to start position.

Single Leg Deadlifts (Right)

Single Leg Deadlifts (Left)

- Start in tabletop position – hand under shoulders and knees under hips, core engaged.
- Lift right arm (using back of shoulders and upper back) and left leg (using glutes and hamstrings) parallel to the ground. 
- Pause and achieve a steady balance before returning to start position.
- Repeat with left arm and right leg.

Bird Dogs

- Start in glute bridge position – Place feet close to buttocks (you should be able to touch heels with fingertips). Keep feet flat on the ground, tuck shoulder blades back with straight arms and palms turned down, engage core, tuck tailbone under keeping low back long and contract glutes to lift hips upwards, creating a straight line from knees to head.
- Keeping glutes contracted, lower to the ground and repeat.

Glute Bridges

W1/D4 LEGENDARY LEGS - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W1/D4 LEGENDARY LEGS - Modified

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