Name: Playbook - Jeremy Scott - 8/23 Tuesday Lower Body Squat & Dead Flow
Uploaded: 2024-04-18T19:45:54.549Z
Duration: 45 min
Description: 8/23 Tuesday Lower Body Squat & Dead Flow

Nicholas White

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

Maria

Solid lift- love the deadlifts after the sumo

Omar Ladhani

Great switch between timed and numbered reps.

Steven

Greg Parks

Cristina

Tiffany

I love using timed body weight exercises to either warm up the muscle or finish them.

Brett

- 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

- 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

DB Sumo Pulse 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

- Lie face up on the floor, with your knees bent and feet elevated 
- 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

Glute Bridge (feet elevated)

8/23 Tuesday Lower Body Squat & Dead Flow

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Doug S

Fantastic leg day workout! Feeling strong today! 🔥🥵

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Kyle Jonas 

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Awesome 🤩 will definitely do this again and play with it

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

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

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