Name: Playbook - James Lawrence Iron Cowboy - W3/D1 Legs
Uploaded: 2021-12-24T14:20:44.959Z
Duration: 20 min
Description: W3/D1 Legs

My legs are tired, and perfect. Loved it.

James

Day 1: Legs 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 

- Sumo jump squats 30 seconds
- Dumbbell Snatch R/L 10 each 
X2 

- Plyo lunge 30 seconds
- Reverse lunges R/L 10 each 
X2

- Froggers 30 seconds 
- Deadlifts 10 total 
X2

- Skater 30 seconds
- Sumo Squats 10 total
X2

- Lateral Squats 30 seconds
- Lateral lunges 10 each side 
X2
 
CORE: 1 minute EACH
- Bear crawl
- Plank Oblique RIGHT
- Plank Oblique LEFT 
- Glute Bridge (up 1- down 3)
 
Cool down and 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

- Sumo jump squats 30 seconds
- Dumbbell Snatch R/L 10 each 
X2

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (right)

Dumbbell Snatch (left)

Superset

- Plyo lunge 30 seconds
- Reverse lunges R/L 10 each 
X2

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air
- Working back and forth
- Keep your chest up

Plyo Lunges

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

- 10 each leg

- Froggers 30 seconds 
- Deadlifts 10 total 
X2

- 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

Froggers

- 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

- Skater 30 seconds
- Sumo Squats 10 total
X2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- 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

- Lateral Squats 30 seconds
- Lateral lunges 10 each side 
X2

- Begin with feet wide, hands reaching to the floor
- Press hips back and lower down until knees are 90 degrees
- Press through your heels  jump up and to the side repeating back and forth

Lateral Squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

- 10 each side

Lateral lunge

CORE: 1 minute EACH
- Bear crawl
- Plank Oblique RIGHT
- Plank Oblique LEFT 
- Glute Bridge (up 1- down 3)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl side to side on your hands and feet
- Keep a neutral spine

Bear Crawl (side to side moving)

- Start in a low plank position 
- Alternately bring one knee towards your elbow
- Focus on your abs throughout the movement

Plank Oblique (Right)

Plank Oblique (Left)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

(up 1- down 3)

Glute bridge

Core

W3/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!

W3/D1 Legs

Community

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