Name: Playbook - James Lawrence Iron Cowboy - W4/D1 Legs
Uploaded: 2021-12-24T21:09:59.984Z
Duration: 30 min
Description: W4/D1 Legs

James

Day 22: LEGS 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 
Weighted move with HIIT move in between sets  

SET 1:  
- Squat 15-12-10-8
- 30 seconds of high knees 

SET 2:  
- Alternating Forward lunges 15-12-10-8 
- 30 seconds of pushups  

SET 3:  
- Sumo squat w/ upright row 15-12-10-8 
- 30 seconds burpees 

SET 4:  
- Step up and down to reverse lunges 15-12-10-8 
- 30 seconds of skaters 

SET 5:  
- Bulgarian Squats RIGHT- 1 minute 
- Bulgarian Squats LEFT- 1 minute  
 
 Cooldown 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

SET 1:  
- Squat 15-12-10-8
- 30 seconds of high knees

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Superset 1

SET 2:  
- Alternating Forward lunges 15-12-10-8 
- 30 seconds of pushups

- Holding dumbbells at your sides
- 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
- Work both sides

Alt fwd lunges

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset 2

SET 3:  
- Sumo Squat w/ upright row 15-12-10-8 
- 30 seconds burpees

- Stand in a wide toed out stance 
- Holding dumbbells between your legs in front of you
- Lower into a squat, reaching the dumbbells to the ground
- Stand up to full extension, raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the dumbbells back to starting position

Sumo Squat with upright row

- 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

Superset 3

SET 4:  
- Step up and down to reverse lunges 15-12-10-8 
- 30 seconds of skaters

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and take the same leg back 
- Lower until both knees are bent to 90 degrees 
- Extend your legs to come back up
- Work both sides

Step up & down to reverse lunges

- 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

Superset 4

SET 5:  
- Bulgarian Squats RIGHT- 1 minute 
- Bulgarian Squats LEFT- 1 minute

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats (Right)

Bulgarian split squats

Superset 5

W4/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!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W1/D6 Cardio & Core

W2/D1 Legs

W2/D2 Tabata & Upper Body

W2/D3 Shoulders & HIIT

W2/D4 Back & Biceps

Miranda

W2/D5 Glutes & Hamstrings

W2/D6 Cardio

My legs are tired, and perfect. Loved it.

W3/D1 Legs

A good sweat I haven’t had in a while!!!! LOVED IT!

W3/D2 Shoulders

W3/D3 Chest & Triceps

This was one of my favorite ones yet!! 🫡

W4/D1 Legs

Community

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