Name: Playbook - Jeremy Scott - 6/21 Tuesday Lower Body 1 Min. Sets
Uploaded: 2024-04-18T19:45:54.609Z
Duration: 40 min
Description: 6/21 Tuesday Lower Body 1 Min. Sets

Maria

Loved this one. Great ending! Thanks as always.

Trina

Andrew

Alisia

Ryan Fink

Stupid leg pump by the end!!! Great workout after taking a week off

Akua

Thanks JSF legs cooked extra crispy this evening

Gabe Walker

Joseph

Not a big fan of jello on my plate or my jello legs… thanks Jeremy!

Awesome workout. Loved finishing with the speed split squats! A deadly ending

Caleb

Nastiest leg day I may have ever had today. Just when you thought it was over….wait there’s more! 💪🔥

Blake Bostwick

Timers, video, workout description all great stuff. I love being able to check off the set.

Cory

Nate Weaver

Alyssa Weatherly

Carles

Great leg workout-using hotel gym without big equipment. Thanks!!

Work 1 minute rest 1 minute for each exercise in straight sets.

- 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

- Place one foot on the bench and move forward a few inches so the front knee is slightly bent
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

1 Minute Bulgarian Split Squats

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Stand with your torso upright, the ball of the foot on an elevated surface (that is around 2-3 inches tall) while your heels extend off and touch the floor
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

Standing Calf Raises

- Start standing with your feet close together
- Jump your feet wide, dropping into a squat
- Reach down with one hand toward the ground
- Jump back up to starting position
- Repeat, reaching down with the opposite hand
- Working back and forth for time or reps

6/21 Tuesday Lower Body 1 Min. Sets

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