Name: Playbook - Jeremy Scott - 3/28 Lower Body Glute Med Starter
Uploaded: 2024-04-18T19:45:54.359Z
Duration: 45 min
Description: 3/28 Lower Body Glute Med Starter

Feeling strong!!! That was a good one 💪

Kelly

Florian

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

Greg Parks

Maria

That lying hip raise was totally new to me, and it was an absolute killer. Very good.

Matthew

Jeremy

Aaron

Don't need a heavy load for this to crush the 🦵🏻!!! 🥵

Robert Jenkins

Lower body resting 60-90 sec between sets and reps

- 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

Lying on your side 
In a short lever side plank position 
Drive through your bottom hip full squeeze at the top of your range of motion. 
Lower controlled with a slight drop of the hip to starting position and repeat.

Lying Hip Raise

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Squats

- 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

- From a standing position 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
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Reverse Lunges

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike (Airdyne)

3/28 Lower Body Glute Med Starter

1/5 Friday Lower Body

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Doug S

Fantastic leg day workout! Feeling strong today! 🔥🥵

Hunter

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Kyle Jonas 

Monday 6/12 Lower Body Time Training

Awesome 🤩 will definitely do this again and play with it

Stacey

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

Nicholas White

Alyssa

10-15-20 Lower Body EMOM 4/14

Trina

BIG 3 Lower Body Tuesday 5/23

Eric

Jon H

4/11 Single Leg Love Lower Body

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

3/28 Lower Body Glute Med Starter

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