Name: Playbook - Jeremy Park - Day 10 & 24: Legs & Core
Uploaded: 2023-09-03T20:51:30.894Z
Duration: 60 min
Description: Day 10 & 24: Legs & Core

Jose Zacarias

Merlin Valdez

Terrell

Matej

Great!! My legs are dead! 
Abs on fire! 🔥💪🏼

It was great! Your ab routine was a killer

Christian

Franklin

Legs are my weakness, and this training was hard but it keep me motivated than never to improve myself on this point !

Cyril

great ! but could use some calf exercises

Jabez

Focus: Heavy Legs
- we are going for strength 
- try to use heavier weight
- if you don’t have heavy weight double the rep count on each workout

- focusing on our quads
- keep a shoulder width apart foot stance
- squat deep and feel the stretch
- try to increase the weight each set by 5-10lb

Goblet Squat

Focus: Lower Body
- great for over all leg development
- step forward and drop the knee 1 inch off the ground
- grip the weight tight flexing the forearms
- going for 20 steps each set

Walking Lunge

Focus: Glutes & Hammys
- this is a unilateral movement
- working one leg at a time
- reach down to the opposite foot with the dumbbell 
- engage the glutes and hammys 
- control the entire set 
- each leg gets 10 reps

DB RDL’s

- focus on on the outer quad and hip
- goblet grip on the dumbbell
- leaning to one side and performing each rep until your body is center.
- keep the supporting leg as straight as possible
- each leg should get 4x12

Goblet Lateral Squat

Focus: glutes and hammys
- hold the dumbbell on the opposite side of the step up
- use your glutes and hammys to pull yourself up
- pause slightly at the top
- slowly lower yourself back to the ground
- makes sure each leg gets 3x10

DB Lateral Step Up

- squat deep and flex at the top
- legs should be on fire by now
- get to 150 reps as quick as possible
- minimal rest

Air Squat

A simple core circuit to get the abs fired up. I like to hit abs frequently and with minimal rest.

- keep your hands high above your head
- perform a full crunch
- keep the core tight the entire time
- breathe out at the top

Full Crunch

- sit on the floor and bring your legs out in front
- keep the knees slightly bent
- engage the core and balance on your butt
- now rotate from side to side
- you can keep your heels planted on the ground if it gets to tiring

Russian Twist

Abs 1

Day 10 & 24: Legs & Core

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

Kienan

Day 2 & 16: Chest & Back

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

Daniel

Hector

Josh

Day 6 & 20: Run

Day 7 & 21: Rest Day

Day 8 & 22: Chest & Triceps

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Day 9 & 23: Back & Biceps

Day 11 & 25: Shoulders

Day 13 & 27: Run

Day 14 & 28: Rest Day

Db mountain climbers don’t make any difference than regular. And when you’re using the bow flex adjustable dumbbells it makes it even way too clumsy to do. Also do not enjoy renegade rows because it puts too much pressure on the wrists have to stay in that position. And without a pull up bar only end up doing four of the workouts. :/

Day 10 & 24: Legs & Core

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