Name: Playbook - Jeff Logan - W3/D1 Legs (Quad dominant)
Uploaded: 2021-10-15T14:40:57.739Z
Duration: 45 min
Description: W3/D1 Legs (Quad dominant)

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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

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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.

W3/D1 Legs (Quad dominant)

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