Name: Playbook - James Lawrence Iron Cowboy - W1/D4 LEGENDARY LEGS
Uploaded: 2022-09-15T18:03:14.983Z
Duration: 45 min
Description: W1/D4 LEGENDARY LEGS

James

LEGENDARY LEGS

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

- From standing position, start to bounce gently on the balls of your feet.
- Use bouncing to generate energy to explode up and kicks heels to glutes.
- Land gently and jump immediately back up into rockstar position.
- If this is too demanding, add bounces between every rep.

Rockstar Jumps

- 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 and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Jump Squats

- Start in 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 swing arms to create enough power to jump and land into lunge position with the opposite leg forward.
- Continue repeating as quickly as possible.

Jumping Lunges

- 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.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Plié Jump Squats

- Start in tabletop position – hands under shoulders and knees under hips, core engaged.
- Tuck toes under, engage core, push through palms and lift hips upwards.
- Placing bodyweight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) and push off of toes to bring heels towards your buttocks.
- Land gently back onto toes, repeating as quickly as possible.

Donkey Kicks

- Start in deep 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. Place opposite hand/fingertips of the leg that is forward onto the floor.
- Engage glutes in the front leg and swing arms to create enough power to jump upwards.
- Land back down into start position with the same leg forward.
- Continue repeating as quickly as possible.

(2 sets right, 2 sets left)

Sprinter Split 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.

(Fast pace)

Racked Squats

- 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 jump all the way up out of frog position.
- Land gently back into start position and repeat as fast as possible.

Frog Jumps

- 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.
- Squeeze glutes and push through heels to initiate jump.
- Jump and land facing the opposite direction in squat position.
- Continue, jumping in opposite directions (left then right) so that you aren’t jumping in a circle.

Full Turn Jump 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 – hands below shoulders and knees below hips.
- Curl toes under and lift to float knees 1 inch above the ground.
- Push the ground away with your hands to stay lifted in your shoulders, engage core and contract glutes to lift one leg parallel to the ground.
- Keep hips, shoulders, and torso level in this position.
- Achieve steady balance before lowering and repeating on the other side.

Floating Birds 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

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

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

W1/D4 LEGENDARY LEGS

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