Name: Playbook - Jeff Logan - W1/D1 Legs (Quad dominant)
Uploaded: 2021-10-15T14:40:13.748Z
Duration: 45 min
Description: W1/D1 Legs (Quad dominant)

Cassandra

Massiel

unknown user

What’s a good alternative for sissy squats if equipment is unavailable?

Lisa

Haven't had a work like that in years. The breathing is real lol. Going back to do it again later.

Dorian Gill

Christy

Arissa

Rita

I FELT the burn! Absolutely loved this workout !!

Jackie

A great workout plan and the step by step tutorials help

Temika

Great 1st day work out. Got the job done!

Nichole Boone

It was awesome. Loved that there were videos and detailed explanations of the workouts so i was able to do them correctly.

Kaya

Obsezzion

Moustafa

Great workout. I had to modify the two floor workouts. I just got my butt kicked. Thank you! This app is AMAZING!!!

Fkn rough but DAMN! Furtherest I’ve pushed myself in forever

Kimberli

What’s a good alternative for the elevated single leg lung. I’m recovering  from a knee injury an modification would be helpful. Other than that great workout.

Lena

It was great, thank you!!!
The workouts were too light for me, so I ended up adding extra workouts in between. I do plan on sticking with this though!(:

Esmeralda Torres

Monday - Legs (Quad dominant)
Warmup x 2
- Quad + hip stretch 30 sec 
- Straight leg kicks 30 sec 
- Single leg hip bridge 15 reps 
 
Superset x 4
- DB Goblet squat 4 x 8️
- Step ups 4 x 10 (each side)
 
Superset x 3
- Sissy squats 3 x 12 ️
- Db front elevated lunge 3 x 10
 
Circuit x 2
- Air Dyne or bike 20 cal ️
- Plank alternating punches (each side) 20 reps per side ️
- Feet elevated crunch 20 reps️

- tight abs for stability 
- quad stretch + hip stretch + both on the other side = 1 total rep

Quad + hip stretch

- straight leg kicks 
- left + right = 1 total rep

Straight leg kicks

REPS ARE PER SIDE! (Be sure to do both sides! 
- lay flat 
- use hands to anchor yourself 
- keep leg straight  
- press your lower half up with down leg  
- “let your ass do the work”
- think to squeeze / flex your butt at the top of the movement!

Single leg hip bridge

Warmup

- front/ goblet loaded 
- wide stance 
- keep chest up
- squat to 90 degrees 
- press through heels 
- squeeze quads and glutes at the top of the movement

DB goblet squat

- 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 repeat 
- Work both sides

Dumbbell step ups

Superset

- with feet together 
- squat down to or past 90 degrees 
- return to top
- tense/ flex your legs + glutes at the top of movement

Sissy squats

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Dumbbell front elevated lunge

- use arms and legs 
- breathe 
- push as hard as you possibly can during the “work” interval 
- use a moderate pace during the “rest” interval

Assault bike

From the plank position, extend arm outwards, repeat on the other side

Plank alternating punches

- elevate heels 
- think “slow motion” 
- really use your abs to raise your upper body into crunch position 
- don’t hold your neck or back of head

Feet-elevated crunch

Circuit

W1/D1 Legs (Quad dominant)

chasity

W1/D2 Core + HIIT

Lyanna

W1/D3 Legs (Booty dominant)

W1/D4 Active rest day

Legs weak Stomach tight Heart racing A+ for me. Thanks Jeff

W1/D5 Core + Booty

Khadeja

IF YOU AIN'T DRIPPIN YOU TRIPPIN. Every workout I do I feel it in my whole body not just parts of body. This App is BEAST.

W1/D1 Legs (Quad dominant)

Community

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