Name: Playbook - Jeremy Scott - 7/5 Lower Body Split Squat Step Ups
Uploaded: 2024-04-18T19:45:54.595Z
Duration: 45 min
Description: 7/5 Lower Body Split Squat Step Ups

It hurts to even sit on the toilet 🚽 ☠️

Greg Parks

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

Melissa

Great heart rate with unilateral strength. Love it!

Ron Hagan

The key for split squats is to slightly tilt your head down, so no one can see you crying🥹

Jimmy

Alessio

Isolating each leg helps improve weaknesses. Gotta love leg day soreness.

Steven

Legs 🦵 are on 🔥… those Bulgarian split squats get me every single time. Great sweat though 👍.

Guillermo

The service for my legs will be held as soon as possible, they lived a good and productive 29 years

Nick

This one leaves ya walking around like a baby deer afterwards.

Carles

holey craps .. that sure killed the legs ..
😳😳

Delwyn

Split Squats and Step Ups only resting 60-90 seconds between sets as listed. If you load this properly with the time sets it’s more than enough to leave the legs on fire. Enjoy any questions just ask.

- 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 up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- Stand with your feet in a staggered stance, one foot forward and the other foot back
- Bend at both knees and lower yourself down till both knees make a 90 degree angle and then stand back up
- Repeat this motion for the desired amount of repetitions
- Complete desired reps then repeat on the opposite side

Bodyweight Split Squats

- Begin with a dumbbell in each hand
- 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
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB Single Leg Step-ups

- Assume a split stance position with one foot elevated on the bench
- Extending through both legs, jump up, swinging your arms to gain lift
- As you jump, bring your feet together, and switch them to their initial positions on the opposite leg
- Absorb the impact by bending your knees
- Working back and forth for time or reps

Bench Split Jumps

7/5 Lower Body Split Squat Step Ups

1/5 Friday Lower Body

Tuesday 1/2 Lower Body Straight Sets

Doug S

Fantastic leg day workout! Feeling strong today! 🔥🥵

Hunter

9/29 Lower Friday DB BLITZ

9/19 Lower Body BASICS Tuesday

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

Kelly

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.

Kimm

20-10 Bodyweight 20 Minute Workout

Tracy

4 minute hip thrust circuit

Feeling strong!!! That was a good one 💪

Florian

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

3/28 Lower Body Glute Med Starter

So fun. 
Many things I have never done before.

3/24 Friday Single Leg Thrusts Band Heavy Day

Hallelujah 
Was thinking 6 at the start but felt stronger and stronger as the rounds went by. Finished 8 rounds plus 4. 9 rounds in 40:20. 
20 lb DBs for Bulgarian splits
40 lb KB for swings
Have to try heavier next time.

I need to do more glute bridges. Great burn.

Grant

6/15 Thursday Lower Body AMRAP

Good workout. Threw in some pushups and pull ups.

Mike

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

Sami jarjour

3/3 Lower Body Basics with Some Explosive Jumps

Covered pretty much all lower body. You make it as hard as you want to. Good stuff Jeremy! 👏🏽

Mark

Clarke

2/28 40 Minute Lower Body AMRAP

Switch out deadlifts for rdls.  Did deadlifts earlier this week

Zach

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!!!

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

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

10/14 Friday Lower Body Swings Squats Skater Hops

Patrick Mendez

Maria

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.

10/4 Lower Big 3 BB Only

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

Master J. as always 💪🏻 thanks buddy!

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.

Friday 12/1 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

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 🌶️

Super sweaty awesome lower body AMRAP 💪🏻 🔥

Tisia

Claudann

7/12 Lower Strength to Fail AMRAP

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

Jack

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

Sharon

7/1 Lower Body Single Leg Heavy

Patrick

Joseph

6/24 Lunge & Swings Sets

Loved this one. Great ending! Thanks as always.

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.

Mark Miller

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 🔥

7/5 Lower Body Split Squat Step Ups

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