Name: Playbook - Jeremy Scott - Day 24 Lower Body
Uploaded: 2024-07-30T15:03:56.642Z
Duration: 60 min
Description: Day 24 Lower Body

I fear Bulgarians every time, idk how you can go 100s so calmly

Albert

Jarrad

Maren

Zachary

Alyssa Weatherly

Mike

Vols7328!

This was tough today as my motivation was lacking a bit and mind was distracted a bit but we got it done. Lot of time under tension in this workout!

Hunter

Oh baby! This was fun. I challenged myself on the big lifts. 

28 kg on blg squats 🌶️ 
90# on goblet squats 🥵 
75# on RDLs 🔥

Protein time!! 💪

Kelly

Almost forgot to log todays workout! Loved this leg day and it was much needed after a couple of days of working the upper body.

Brock

Guillermo

Awesome workout! Improved on everything from day 3! Loving this program

Caleb

Was feeling super tired today so this felt extra hard!

Sarah Miron

Jeff Ryan

Dave Greene

Legs are feeling great. Big improvements from 1st time around. 👍

Benjamin

Shaky leg day after that. Went heavier on those Bulgarian and Whoooo!

Travis Campbell

Legs are definitely lit after that one. Great leg workout.

Kenin

Manny Melo

Legs feeling a little wobbly by the end of that one. Love it 👊

Dan Doverspike

This by far is one of my favorite workouts.  Added a few minutes with the Nordstick at the end.

Eric

Went up in weights from week 1. Legs are cooked!

Kerry

100 LB DB for Goblet and 100s for Deadlifts.   Lighted load to 50s for Bulgarians to be able to push myself on the other two

Zach

Tony

Melissa

Increased weights and everything felt great. Onward

Adam

I was able to increase the intensity on many of these moves from just three weeks ago!

Katie Merkent

1. Dumbbell split squats
2. Goblet squat
3. Dumbbell stiff leg deadlift
5. Bodyweight lateral lunges
6. Standing FHL calf raise
7. Tib Raises 
8. Walking lunges

- 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

- 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

- 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

- 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

- 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

- Stand with your torso upright, the ball of the foot on an elevated surface (that is around 2-3 inches tall) while your heels extend off and touch the floor
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

Standing Calf Raises

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

- 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

Day 24 Lower Body

Kevin

Brian

Welcome Video Pre Day 1

FAQ Video Pre Day 1

I started tracking about a week ago to get back on track and figure out my macros again!

Theresa Smith

Going to use the next couple of weeks before the program starts to track my macros and see where I am hitting and missing. And to figure out a few go to items when time is short or life gets in the way so I don’t fall back on bad habits.

Quick Nutrition Chat Pre Day 1

Really have focused on mobility and it’s made such a difference.  Thanks JSF

The importance of mobility training cannot be stressed enough, it has been so beneficial and definitely helps prevent injury too.

The mobility stuff is worth the price of the app alone. Everything else is just bonus! Love the phrase “aggressive mobility” and looking forward to attacking this challenge.

Mobility Rest Recovery Pre Day 1

Day 1  Back & Biceps

Absolutely wiped after that one. Great workout.

Kathleen Sierota

Day 2  Chest & Tricep

Legs are smoked after that one.  🔥🔥

Day 3 Lower Body

Tai and Brendan

John

Day 4  Shoulders & Core

Day 5  Metabolic Mobility

Felt good to get through everything! Ready for the next workout!

Garret

Day 6  Mobility

Much needed mobility and 45 min elliptical. Ready for week 2!

Spent an hour doing this at the gym in the sun and my legs, hips, back feel great. It’s a lovely check in and softening exercise that will help me get through my 10hr shift on my feet. Thank you!

David Molloy

As good as yesterday!! Walked/jogged 4.25 miles then did mobility!! It was amazing.

Kimm

Day 7  Mobility

Justin

Manny

Who needs to walk after that…not this guy 🤟

Day 8 Single leg focus

Great way to finish with those Atomic pushups 😮‍💨 
Thanks for the sesh

Day 9 Upper Body Straight Sets

Wowsers, 100 calories out the gate and 100x feet to bar is like getting hit by cricket bat/baseball bat 🏏
Definitely earned the beers with this one! Thanks

Day 10 Core & Conditioning Assault Bike Sandwich

Day 11 Upper Body Bodyweight Focus

Day 12 Lower Body Bodyweight Focus

Very helpful and I’m really starting to enjoy being in the gym to stretch and open up the movement patterns

Felt really good to focus on the mobility today. It’s really nice to slow down and focus on the tight spots or areas that need a little extra lovin. The hangs and what I call “the kitchen sink” is my absolute favorite stretch. Feels so good!

Day 13  Mobility

Day 14 Mobility

Jose

Day 15 Total Body Check in #1

Substituted an hour ruck walk for the deadmill sprints.

Did :30 sprints on and :30 off on assault runner

Danielle

Day 16 Deadmill Sprints & Mobility

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Day 18 Mobility & Rucking Workout

Day 19 Total Body Checkin #3

Went on a 2.5 walk with a 18# weight vest.

20 minutes treadmill max incline @ 3 mph holding 5 lb weights…ready to dominate the day

Day 20  Mobility

Day 21  Mobility

Ezekiel

Had the pod going for extra motivation. Thanks JS

Day 22  Back & Biceps

Not enough time to finish but a sick upper body pump

Andrew

Day 23  Chest & Tricep

Uriel

Day 25  Shoulders & Core

Day 26  Metabolic Mobility

Forgo to swipe yesterday but got that needed mobility done.

I forgot to mark this as complete but got in extra mobility yesterday!

Day 27  Mobility

Mobility done and a nice easy 3 mile run for active recovery today.

Day 28  Mobility

Day 29 Single leg focus

Nice one but got through it. Band pull apart are hard.

Day 30 Upper Body Straight Sets

Jon Shore

I find the toe to bar near on impossible to do so just mixed it up with some lying leg raises...
Not going to lie. I couldn't finish the 150 Cals at the end. I was ready to pass out 🤦🏾‍♂️🤪🤪🤪

Anthony

Day 31 Core & Conditioning Assault Bike Sandwich

Day 32 Upper Body Bodyweight Focus

Day 33 Lower Body Bodyweight Focus

Needed this. Hip flexor, psoas and piriformis on my right side is so tight.

Day 34  Mobility

I love that this is on the program several times! Forces me to do it and feels amazing!!!

Two days of foam rolling in a row felt great

Day 35 Mobility

Hey. Need an alternative for renegades..  it’s bothering my right shoulder on the pull.

Damian

Day 36 Total Body Check in #1

Rower and did 20 rnds at 20 sec sprint and 40 sec rest

Used air bike and added 100 push ups in 10 minutes as a finisher

Day 37 Deadmill Sprints & Mobility

Day 38 Total Body Check in #2

Embracing rucking … 25#s of pure sand on an ol backpack 💪

Day 39 Mobility & Rucking Workout

Day 40 Total Body Checkin #3

Got in around 45 minutes of mobility today between two sessions!

Day 41  Mobility

Day 42  Mobility

Day 43  Back & Biceps

Great session... struggled to finish the waterfall though... I was cooked..🥵🥵🥵

That finisher finished me! Great workout!

Day 44  Chest & Tricep

Love this session...mixed it up today and used some of the big boy machines at the gym for a change... 🤪🤣🤣🤣

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 24 Lower Body

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