Name: Playbook - Jeremy Scott - 9/26 Lower Body Tuesday Bodyweight Only
Uploaded: 2024-04-18T19:45:54.150Z
Duration: 45 min
Description: 9/26 Lower Body Tuesday Bodyweight Only

Alyssa

Gina

Just the basics to light up the legs using Bodyweight

- 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

- 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

Mobility Lateral Lunge Touches

Lying on your side 
In a short lever side plank position 
Drive through your bottom hip full squeeze at the top of your range of motion. 
Lower controlled with a slight drop of the hip to starting position and repeat.

Lying Hip Raise

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- 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

9/26 Lower Body Tuesday Bodyweight Only

Didn’t have a lot of time to workout this morning. But this was the perfect amount of time, butt kicking workout I needed!! 💪🏼👊🏼

Madison

Eric Shelton

I knew I would feel so much better if I did this to spite the fact that I’m on the opposite coast and it was 3 AM my time
5 rounds ✔️

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Jon H

Great workout when I don’t have any equipment handy. No pull up bar so I did core work

Kerry

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Spine Walks Brisk Pace

🔥🔥🔥🔥
Those skater hops with the touch! Cooks quicker than ramen on the stove

John

Michael

Igor

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Low Back Glute Opener

Burpees & Bear Crawls

Emanuel

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Combined this with a little 1.5 mile run walk this morning while at the beach. Good wtuff

Phil

Great workout while I am
Traveling this week 👊🏼💪🏼

Adam Livesay

Nice and quick but heart pumping…loved it.

J Beget

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One of my favs! 36min
Added kneeling halos before flys
BBS subbed for split squat.

Kimm

Great hotel workout, throw a towel and begin. Heart pounding and sweaty !!!!!

Tracy

Bodyweight Only MetCon 9/26

Kenin

Love this finisher. I do it 2-3x/wk., but I start from nine and count down.

Jonathan

🥵👊🏾3min 24 that was a great finisher!!

Delwyn

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Loved it! .25 run added to every round and set the clock to 40 min!

Chandler Cox

Tougher than expected. I did 3 and a half rounds in 35 minutes.

Mike

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My first time doing this style of workout and I loved it!  23:17

Katie Merkent

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Death by Burpee

great info .. when you are not sure exactly which muscle group area you are working, like me 😊

9/26 Lower Body Tuesday Bodyweight Only

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