Name: Playbook - Jeremy Scott - 6/24 Lunge & Swings Sets
Uploaded: 2024-04-18T19:45:54.604Z
Duration: 35 min
Description: 6/24 Lunge & Swings Sets

Greg Parks

Patrick

Joseph

Nick

Lunges are the worst… I love them. Really enjoyed the dynamics of this workout, switching between kettlebell swings into a type of lunge was awesome

Caleb

Great workout. Crazy volume. Ditch the traditional bodybuilding splits! This is 🔥🔥

Jack

loved it! Nice burn und sweat to "jump" into the weekend 🔥

Janina

Robert Jenkins

Kathleen

Great leg work out. Really felt the burn at the end. I have a feeling the legs will be burning tomorrow

Alyssa Weatherly

A pretty pretty good one. Because there was no kettlebell, I changed the 25 kB swings with 25 bodyweight jumping squats. Pretty cool J. 👏🏻👏🏻🥵

Carles

Maria

Rest as needed between the sets and reps and chase quality ~ this is a lot of lunging volume for many of you.

- 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

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Bodyweight Glute Bridges

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- 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

- Start with your feet hip-width apart
- 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

Bodyweight Alt. Lateral Lunges

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back up to starting position, bringing the same foot behind you and lower down until both knees are bent to 90 degrees 
- Press through the front heel and stand back up
- Repeating forward and reverse lunges back and forth for time or reps
- Complete desired reps then repeat on the opposite side

6/24 Lunge & Swings Sets

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