Name: Playbook - Jeff Logan - W3/D3 Legs (Booty dominant)
Uploaded: 2021-10-15T14:41:23.625Z
Duration: 45 min
Description: W3/D3 Legs (Booty dominant)

unknown user

Great workout I was drippin'. More challenges like this short but impactful.

Rita

Great had to give it a try bro gotta hit every muscle in the body lmAo I can use this for my female clients !

Damonte

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

W3/D3 Legs (Booty dominant)

Cassandra

Massiel

W1/D1 Legs (Quad dominant)

chasity

Lisa

W1/D2 Core + HIIT

Lyanna

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.

W3/D3 Legs (Booty dominant)

Community

More workouts from Jeff Logan