Name: Playbook - Jeff Logan - W1/D3 Legs (Booty dominant)
Uploaded: 2021-10-15T14:40:13.760Z
Duration: 45 min
Description: W1/D3 Legs (Booty dominant)

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Lisa

Lyanna

Heather

Really enjoyed it but I'm really tired. Working with legs and you can also feel the burn in your stomach. Love this App

Dorian Gill

Day 3. So sore. Even after burn n shred 5 week challenge. You are the best trainer I have ever! FAST results!

Rita

Inês Guerra

First time trying one of the workouts and felt every part of my body burning!! Love it!!

Tahlia

Moustafa

Kicked my ass. I’m drippen so I ain’t trippen

Lena

Wednesday - Legs (Booty dominant)
Warmup x 2
- Quad + hip stretch 30 sec ️
- Straight leg kicks 30 sec️
- Single leg hip Bridge 15 reps ️
 
Superset x 4
- DB hip thrusts  4 x 8
- DB step up to reverse lunge 4 x 10 (each side)
 
Superset x 3
- DB deadlift 3 x 12 ️
- Band Squat jumps 3 x 10 ️
 
Circuit x 2 (optional w/band)
- Single leg hip bridge x 12 (each side) ️
- Bent leg Donkey kicks x 12 (each side) ️
- Weighted Jump squats x 8 ️

- 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

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB hip Thrust

- 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 both legs back down
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Switch legs and repeat sequence

Dumbbell step up to reverse lunge

Superset

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

DB deadlift

- pull on band until there’s tension 
- jump as high as you can while keeping a soft landing 
- let glutes & leg muscles catch you, not your knees

Band Squat jumps

REPS ARE PER SIDE! (Be sure to do both sides! 
- arch back 
- solid base from knees and hands 
- keep leg bent at 90 degrees 
- raise slow and lower controlled 
- “let your ass do the work”
- think to squeeze / flex your butt at the top of the movement!

Bent Leg Donkey kicks

- Hold two weights by your sides or use a weight vest 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted jump squats

Circuit

W1/D3 Legs (Booty dominant)

Cassandra

Massiel

W1/D1 Legs (Quad dominant)

chasity

W1/D2 Core + HIIT

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/D3 Legs (Booty dominant)

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