Name: Playbook - Jeremy Scott - 7/12 Lower Strength to Fail AMRAP
Uploaded: 2024-04-18T19:45:54.590Z
Duration: 45 min
Description: 7/12 Lower Strength to Fail AMRAP

49:55 - completed four rounds 

— DL: 50# dbs 
— RVS Lunges: 35# DBs (10e) 
— Bench Squat: 75# DB 
— 50 total skater jumps 
— 50 drop squats 
— 2 min lunge each side 

SPICY 🌶️

Kelly

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.

Greg Parks

Alyssa

Michael

The legs are jelly… not fun. I want to say something nice but my brain isn’t working  after that one🔥🔥 🏋️

Jack

Definitely more challenging than what I expected!!!  Thanks for the torture JS!!!

Yvonne

Sarah

Braden

Mobility Prep 

40 minute AMRAP Lower Body Session. Set the clock for 40 minutes and complete as many rounds as possible resting as needed of:

DB Deads 10 reps 
DB Rev Lunges 10 reps total 
DB Goblet Box Squats 10 reps 
Skater Hops 50 reps 
Drop Squats 50 reps 
Walking Lunges 2 minutes

- 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

Set the clock for 40 minutes resting as needed complete as many rounds as possible of the following:

- 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

- Hold a dumbbell in each hand at your sides
- Step one foot behind you and lower down until both knees are bent to 90 degrees 
- Press through the front heel and stand back up
- Repeat on the opposite leg
- Working back and forth for time or reps

DB Alt. Reverse Lunges

- 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 Box Squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

- 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

Drop Squat Touch

- 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

7/12 Lower Strength to Fail AMRAP

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