Name: Playbook - Jeremy Scott - Monday 6/12 Lower Body Time Training
Uploaded: 2024-04-18T19:45:54.245Z
Duration: 45 min
Description: Monday 6/12 Lower Body Time Training

Kyle Jonas 

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- 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 with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Hold the stretch as long as needed 
- Drive through your heel to stand back up
- Repeat to the opposite side

Lateral Lunge Groin Stretch

- 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

1 Minute Bulgarian Split Squats

- 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

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

DB Single Leg Step-ups

- 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

Knees over toes calve raises -standing about an arms length away from the wall for balance - keep the knee over the toes for full squeeze up top and full stretch at the bottom.

KOT Calve Raises

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your hands and feet laterally an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving laterally

Lateral Bear Crawls

Monday 6/12 Lower Body Time Training

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

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 💪🏻 🔥

Tisia

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

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 🔥

Monday 6/12 Lower Body Time Training

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