Name: Playbook - Jeremy Scott - 3/24 Friday Single Leg Thrusts Band Heavy Day
Uploaded: 2023-05-29T01:08:23.889Z
Duration: 45 min
Description: 3/24 Friday Single Leg Thrusts Band Heavy Day

So fun. 
Many things I have never done before.

Greg Parks

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

Seated position band above knees drive hips out against resistance me the band through full range of motion.

Seated Band Hip Abduction

Mini Band Walks

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Deadlifts

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

DB Goblet Lateral Lunges

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

Squat Jumps

3/24 Friday Single Leg Thrusts Band Heavy Day

Wow harder than it looks. Spicy 🌶️ for me. Brilliant!!

Nicholas White

Alyssa

Jon H

10-15-20 Lower Body EMOM 4/14

Eric

4/11 Single Leg Love Lower Body

Wow!! The hip thrust after R4 got real!!!!! It’s no joke. Great challenge.

Kimm

20-10 Bodyweight 20 Minute Workout

Tracy

4 minute hip thrust circuit

Florian

Good one. Lunges cooked my quads. 
55lbs goblets
65 lbs deads

Maria

3/28 Lower Body Glute Med Starter

Good workout. Threw in some pushups and pull ups.

Mike

Loved the addition if the squat jumps at the end.  💯🙌

Jen Brown

Sami jarjour

3/3 Lower Body Basics with Some Explosive Jumps

Clarke

2/28 40 Minute Lower Body AMRAP

Jacinto

Great lower body. Back to basics. Threw in some abs during rest time and 5 min walking lunges at the end. Now it’s time to cough up a lung😂🤦‍♀️!

2/24 Friday Lower Body Big 3 Power Moves

Nice. Those 1 minute split squats were a little easier this time around. Nothing too intimidating but really works the legs.

Legs wrecked, will surely feel even worse tomorrow 🥵

Anthony

2/21 Tuesday Single Legs

1/27 Friday Lower Body Time & Endurance Day

Tuesday 1/24 Lower Body 45 Minute AMRAP

Best exercise for me today were the goblet squats! Challenged the weight - 60#, 70#, 80#, 85#, 85#. Spicy!!!

Kelly

12/27 Tuesday Lower Body Time Sandwich

Bruna

12/30 Friday Lower Body Mix Straight Sets

Great Lower body workout! Loved the high volume/conditioning movements 🙌🏼💪🏼

Adam Livesay

Dues paid! Digging the weekly workouts! Happy Friday all!

Brent Johns

11/11 Friday Lower Body Time Trials

Brock

Michael

11/4 Friday Lower Body Leg 🦵 Session

Kathleen

Mark

11/1 Tuesday Lower Body AMRAP 40 Minute

Doing the kettlebell swings after yesterdays farmer walk challenge was a bit challenging.

Jeremy

10/20 Thursday Lower Body Hip Dominate Day

Stacey

10/14 Friday Lower Body Swings Squats Skater Hops

Patrick Mendez

10/17 Monday Lower Body Squats Only

10/12 Wednesday Lower Body Flow

Loved this BB lower body workout 👊🏼💪🏼💪🏼

Thanks for making it difficult to walk tomorrow.

Steven

10/4 Lower Big 3 BB Only

👌🏾👌🏾will do this from now on to help with my depth,
thankyou

Delwyn

Master J. as always 💪🏻 thanks buddy!

Carles

Improving Squat Depth

Kevin

Great way to start the week. Love full body sessions. Like the change up from split sessions.

8/29 Total Body Lift

Nice balanced weekend workout🏋️‍♀️

Gabe Walker

9/2 Friday BB Total Body Lift

Great leg workout. 
45LB for goblet squats 
20LB for sumo pulse squats 
35LB for dead’s.

New goal - manage those pulse squats without modification! Awesome lower body session! 👍🏻🔥

Virginia

8/23 Tuesday Lower Body Squat & Dead Flow

Glen

That was long and tough. Wasn’t sure how it was written but did 4 mins each side on step ups and 20 lat lunges total.

Wow! That had to have been one of the most challenging workouts yet!  Tons of calories burned.

Yvonne

Friday 3/31 Lower Body Bottom Up Style

Friday 8/5 Lower AMRAP

Never done a glute bridge before today, not sure I ever want to do one again after 150. Great workout to start the week.

John

Evan

7/19 Tuesday Lower Body 5 minute burn sets

Jeff

7/15 Lower Body Time Sets

Super sweaty awesome lower body AMRAP 💪🏻 🔥

Tisia

Claudann

Very difficult with my bad hip. Getting it replaced in 6 weeks then watch out🤣🤣. Got 4 rounds in.

7/12 Lower Strength to Fail AMRAP

It hurts to even sit on the toilet 🚽 ☠️

Loved this one. Wasn’t totally sure about the 2 min step ups… was it 3 sets of 2 min on each side.

Melissa

7/5 Lower Body Split Squat Step Ups

Great to be able to go heavy at home with DBs only

Jackk

This workout perfectly summarizes my love/hate relationship with Bulgarian Split Squats. 💀

Sharon

7/1 Lower Body Single Leg Heavy

Patrick

Joseph

Nick

6/24 Lunge & Swings Sets

Loved this one. Great ending! Thanks as always.

Trina

Andrew

6/21 Tuesday Lower Body 1 Min. Sets

🔥🥵🥵🥵 splits (all kinds) are 💀

All of that WITH five sets of DB split squats?! This guy is a destroyer of comfort zones. Worth every second. Legs will be Jell-o tomorrow.

I’ll never get used to split squats. Thanks for the session today

9/15 Thursday Lower Body Swings and Split Squats

Did this after a 4 mile run 😥 I will be hello tomorrow.

Sled push hit the shoulders as well as legs.

Tuesday Lower Body 6/7
10 minutes sled -lunge -step up

Friday | Lower Body AMRAP

Had to improvise slightly but definitely felt it as I came out of the gym 👍🏻👍🏻

Nursing a small neck twinge so decided to give this lower body a try. Great sequencing- legs are on fiy-Ah & I still got my strength training in 🙌

Jake

Tuesday | Lower Body | 5/31

1/2 BW Goblet Squat Challenge 30 min

Awesomely sweaty lower body AMRAP! TGIF… the grind includes Friday

Love the AMRAP format for these upper and lower days! Entire lower body is toast 🔥

Jordan Caudill

Clyde

Braden

Absolute leg Murder! But in a good way! Another killer one 🦵 🔥

Tuesday | Lower Body

100 Squats with 100lbs Challenge

Great Jeremy! I need this. My biggest weakness! Thank you!

Bert

How to Bulgarian Split Squat

100 Rep Split Squat Challenge

10-15-20 Lower Body EMOM

13-13 Split Squats & Split Jump Countdown

LOVED this workout…. My quivering legs aren’t so sure yet!   I added bicycle V-ups after each round of lunges ( same count as lunges) to get some ab work in and rest my legs!

20-40 Squat & Lunge Countdown Challenge (Advanced)

Big Boy Walks

Squat-Deadlift EMOM

Timed bodyweight sessions will have my legs sore for days. Great workout and change of pace.

Great one for body weight only. I feel great and my legs feel like jello.

Love body weight workouts especially for time. Another efficient winner 🦵🏼 🔥 😅

Nick Zervis

1/3 Tuesday Lower Body - Bodyweight Only 40 minute AMRAP

Friday 8/12 Lower Body Big 3

Quick but sweaty with the heavier weights. 😓

Stacy

Brett

What a sweat session! 💦
Great way to end the work week!!

Will Maughlin

8/26 Friday Lung & Lunges 40 Minute AMRAP

First workout in the app, built up very quickly 🦾✌🏼

Javier

Accidentally hit complete before doing the full 40 min. Only hit 4 rounds as recovering from double meniscus tears but getting there.

Anna

9/12 Monday Lower Body 40 Minute AMRAP

Gonna have problems walking tomorrow. Don’t even want to look at stairs for a few days.

I can’t believe I did this workout. It was great! Not sure I will be able to walk or attempt stairs the rest of the day eeks

The 10 min of slow step ups + 10 min of walking lunges got real spicy 🌶️🥵💪🏼

9/20 Tuesday Lower Body Time Blocks

Spicy !!! 🥵 along with the ab workout!!!

Gabie

9/23 Friday Lower Body Split Squats

Chase

Those one minute pulse squats are great when you have a good jam to bounce to. I loved it

3/24 Friday Single Leg Thrusts Band Heavy Day

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