Name: Playbook - Jeremy Scott - Monday April 15th Lower Body
Uploaded: 2024-04-25T15:48:19.467Z
Duration: 45 min
Description: Monday April 15th Lower Body

Burn burn burn
30 lbs Bulgarians
70 lb goblets
155 hex deads
25 lb lunges
😱😱

Greg Parks

Missed some leg workouts so used this as an introduction.  I want to be able to walk tomorrow.

Mark Miller

Jeremy

DAY 1: LEGS

Mobility prep

1. Bulgarian Split Squats 
2. Barbell Back Squats
3. DB Deadlifts
4. DB Walking Lunges 
5. Slow Bodyweight Step-ups

- 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 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

4 x 8-12 reps per leg

DB Bulgarian Split Squats

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

4 x 6-8 reps

BB Back Squat

- 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

4 x 8-12 reps

DB Deadlifts

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

4 x 8-12 reps per leg

DB 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 (R)

Slow Bodyweight Step-ups (L)

Monday April 15th Lower Body

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

37:54 to complete. Fun WO. DBs 30#s and 25#s for curls & press. #strongerthanyesterday 💪

Guillermo

Great workout. Finished in 25:25. Curl to press at that rep range is awful

Adam

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Great 25 min workout!! Bottom loaded pulse squats...🥵

Sarah Miron

Jeff Ryan

Monday 4/29

Tuesday 4/30 Boxing

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

5/4 Saturday Rest Recover

5/5 Sunday Push-up Interrupt Advanced MetCon

37:50….what a workout…even if I’m a day late!

Todd

Amanda

Sunday MetCon 4/21 50-5-5 Set

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

Monday April 15th Lower Body

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