Name: Playbook - James Lawrence Iron Cowboy - W6/D1 Legs
Uploaded: 2021-12-26T20:28:37.514Z
Duration: 35 min
Description: W6/D1 Legs

Day 1: Legs 

Warm up: (30 seconds each)
Jog
Squat
Reverse lunges
Inhale walk out to a plank
Spider lunges
Inhale to chest opener

Workout:

Circuit 
- 1 minute froggers 
- 20 Bottom Loaded Squats
- 20 Kettlebell/Dumbbell Swings 
- 20 Squat with dumbbell press
- 20 Curtsy lunges 
- 20 Sumo Squats
- 1 minute burpees 
- 20 fire hydrants (10 each side)
- 20 Glute bridges
- 20 leg kickbacks with dumbbell (10 each side)
- 20 jump squats (light weight)
- 1 minute skaters 

Cooldown & Stretch

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

- 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

- From a high plank position
- Keep your back flat as you bring one leg forward, placing your foot just outside your hand
- Step back to plank and repeat on the other side

Spider Lunges

- Inhale as you circle your arms up and overhead
- Pull your elbows down and back

Inhale to Chest opener

Warm up

Circuit 
- 1 minute froggers 
- 20 Bottom Loaded Squats
- 20 Kettlebell/Dumbbell Swings 
- 20 Squat with dumbbell press
- 20 Curtsy lunges 
- 20 Sumo Squats
- 1 minute burpees 
- 20 fire hydrants (10 each side)
- 20 Glute bridges
- 20 leg kickbacks with dumbbell (10 each side)
- 20 jump squats (light weight)
- 1 minute skaters

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pulse halfway up and down

Bottom loaded squats

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the kettlebell/dumbbell to about shoulder height

Kettlebell/dumbbell swings

- Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Squat press

- 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)

- 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

- 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

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

(10 reps each side)

Fire hydrants

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

Glute bridge

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Hold weight, pinched behind your knee
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Work both sides (10 each leg)

Weighted Donkey Kick OR leg kickbacks with dumbbell

Weighted jump squats

- 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

Circuit

W6/D1 Legs

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

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!! 🫡

W6/D1 Legs

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