Name: Playbook - Jeremy Park - Day 4 & 18: Legs
Uploaded: 2023-09-03T20:51:30.387Z
Duration: 60 min
Description: Day 4 & 18: Legs

Filipe

Jose Zacarias

this leg day kicked my ass. fucking brilliant

Keegan

Merlin Valdez

Alex

Hector

Ivan

Ryan Castle

It was great! Really felt the burn throughout my legs! Looking forward for the next session!

Christian

my legs hadn’t all the recovered from day one so this was a struggle fr but i hit it!!

Terrell

Jeffrey

idk if it was because i was snowboarding all day and my legs were already toast but this leg workout was BUSSIN

Kevin

Josh

Jabez

Focus: Leg Day!
- another leg day in the mix 
- going for strength in the beginning then tapering off to high volume work
- make sure to warm up properly

- keep feet shoulder width
- tap the dumbbells on the floor to ensure full rep
- keep your back straight
- increase the weight each set

DB 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

Focus: Lower Body
- raise your back foot and rest it in the bench
- lower yourself slowly and pulse upwards
- hold the weight on the opposite side for balance
- each leg gets 3x12

Bulgarian Split Squat

Focus: Entire Leg
- hold db on each side
- take a step back and lower the knee an inch off the floor
- feel it in the glutes and hammys
- each leg should get 4x12

Reverse Lunge

Focus: Hammys
- keep your legs stiff and bend at the hips
- lift up and squeeze your glutes and hammys at the top

Stiff Leg Dead Lift

Focus: Lower Body
- grip the db goblet style
- get a stance wider than should width
- pulse and flex the entire lower body

Wide Goblet Pulse

- ab circuit your finish off the workout
- minimal rest 
- keep the core engaged and tight

Focus: Core
- balance on you butt
- keep your legs straight and fold your body
- flex the core the entire time
- use the hands as support

V-Up

Focus: Core
- keep your legs straight in the air
- lay back and reach for your toes

Toe Touch

Focus: Obliques
- stagger your feet for support
- use your forearm as the support for the upper body
- keep the core tight
- each side gets 45s

Side Plank

Abs 2

Day 4 & 18: Legs

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

Emil Mikkelsen

Day 5 & 19: Full Body Function

Daniel

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 4 & 18: Legs

Community

More workouts from Jeremy Park