Name: Playbook - James Lawrence Iron Cowboy - W2/D1 Legs
Uploaded: 2021-12-23T22:32:52.591Z
Duration: 45 min
Description: W2/D1 Legs

James

Day 1: LEGS 
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 
Supersets:
Set 1:  
- Weighted Squat 
- Sumo Squat 

REST 15 seconds 

Set 2:
- Reverse Lunge RIGHT 
- Reverse Lunge LEFT 

REST 15 seconds  

REPEAT Supersets
 
REST 45 SECONDS 

1 minute: Deadlifts 

REST 30 seconds 

1 minute: Deadlifts  
 
Superset CARDIO:  
Set 1:  
- Reverse lunge jumps RIGHT 
- Reverse lunge jumps LEFT 

REST 15 seconds 

Set 2:
- Plank to squat 
- Curtsy lunges (stay low)  

REST 15 seconds 

Set 3:
- Sumo Squat jumps  
- Burpees 

REST 1 minute  

REPEAT Cardio Supersets
 
Cooldown & Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Weighted Squats

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo squat

Superset 1

Set 2:
- Reverse Lunge RIGHT 
- Reverse Lunge LEFT

Reverse lunges (Right)

Reverse lunges (Left)

Superset 2

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Deadlift

Set 1:  
- Reverse lunge jumps RIGHT 
- Reverse lunge jumps LEFT

- Step back into a lunge position 
- Drive off your front foot, jumping up
- Bring your back knee up towards your chest 
- Land softly and repeat

Reverse lunge jumps (right)

Reverse lunge jumps (left)

Cardio Superset 1

Set 2:
- Plank to squat 
- Curtsy lunges (stay low)

- Place your hands on the floor and jump your feet back into a high plank position
- Jump your feet to the outside of your hands, stay low but pop your chest up, lifting both hands to your chest

Plank To Squat

- Start in a squat position
- Alternately bring one leg back behind the opposite leg
- Hinge at the hip and bend at the knee to come down 
- Try to reach parallel and then return to the squat position

Curtsy lunges (stay low)

Cardio Superset 2

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and jump up
- Landing softly and repeat

Sumo jump squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Cardio Superset 3

W2/D1 Legs

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W2/D1 Legs

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