Name: Playbook - Jeff Logan - W2/D1 Legs (Quad dominant)
Uploaded: 2021-10-15T14:40:13.786Z
Duration: 45 min
Description: W2/D1 Legs (Quad dominant)

unknown user

Lyanna

Rita

Christy

Monday - Legs (Quad dominant) ️
Warmup x 2
- Quad + hip stretch 30 sec
- Straight leg kicks 30 sec
- Single leg hip bridge 15 reps
 
- Db goblet squat  4 x 12,10,8,6
- Db loaded split squats 4 x 8
 
One time through️
- Weighted Jump squat 10
- Burpee knee tuck 5
- Weighted jump squat 10
- Burpee knee tuck 4
- Weighted Jump squat 10
- Burpee knee tuck 3
- Weighted jump squat 10
- Burpee knee tuck 2
- Weighted Jump squats 10
- Burpee knee tuck 1

- 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

- similar to a walking lunge except your body is locked in one position 
- add dumbbells
- reps are to be performed on each side, be sure to switch sides

DB loaded split squat

- 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

- complete 1 full burpee
- make sure chest touches the ground/ floor 
- when returning back to standing, complete a knee-tuck jump

Burpee knee tuck

One time through

W2/D1 Legs (Quad dominant)

Cassandra

Massiel

W1/D1 Legs (Quad dominant)

chasity

Lisa

W1/D2 Core + HIIT

W1/D3 Legs (Booty dominant)

Dorian Gill

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.

W2/D1 Legs (Quad dominant)

Community

More workouts from Jeff Logan