Name: Playbook - Jeremy Scott - Friday | Lower Body AMRAP
Uploaded: 2024-04-18T19:45:54.636Z
Duration: 45 min
Description: Friday | Lower Body AMRAP

Awesomely sweaty lower body AMRAP! TGIF… the grind includes Friday

Tisia

Love the AMRAP format for these upper and lower days! Entire lower body is toast 🔥

Jordan Caudill

Clyde

Great workout! Is there a way to capture weights used in order to keep track of progress from workout to workout?

Great starter for me. Easy enough to implement into my daily workouts!

Nick

Lower Body Mobility
 
40 Minute AMRAP Lower Body 
- Rest as needed between sets

40 Minute AMRAP Lower Body 
- Rest as needed between sets  
 
- DB Deadlifts
- KB Rest Pause Squats   
- DB Goblet Lateral Lunges   
- DB Single Leg Step Ups   
- Skater Hops

- 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

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel for 2-3 sec
- Extend your legs to come back up

KB Rest Pause Squat

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- 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

12 Total reps (6R/6L)

DB Goblet Lateral Lunges

- 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

20 Total reps (10R/10L)

DB Single Leg Step-ups

- 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

30 Total reps

Skater Hops

AMRAP

Friday | Lower Body AMRAP

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

Greg Parks

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.

Steven

10/4 Lower Big 3 BB Only

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

Delwyn

Master J. as always 💪🏻 thanks buddy!

Carles

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 💪🏻 🔥

Claudann

7/12 Lower Strength to Fail AMRAP

It hurts to even sit on the toilet 🚽 ☠️

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

Melissa

7/5 Lower Body Split Squat Step Ups

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

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 🙌

Friday | Lower Body AMRAP

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