Name: Playbook - Jeremy Scott - W1/D4 Lower Body
Uploaded: 2024-03-19T15:15:52.647Z
Duration: 45 min
Description: W1/D4 Lower Body

Shaun

Jason

Travis Campbell

Michael

Kyle

Mixed in with core challenge….awful. ☠️

Manny Melo

Don’t think I ever combined split squats and step ups. Gruelling but real good.

Glenn

Matt

I hate lower body workouts but man this is going to make me better in the long run. I have to fix this weakness!

Dave Greene

The box step ups was the worst 🔥🔥💦💦💦

Martha

i did ATG split squats cause i’m working on strengthen my knees. good workout, I’m sweatin’

Rebekah Shaffer

Able to complete the split squats no rest, slow pace however 20 reps per min 

Great leg session

Zach

It might say leg workout but it’s really a mental workout. Split up the body weight split squats (set midway, set at the end). Absolute killer.

John

Justin

Clarke

Matthew Lawless

I just did! How many ratings do you need for each completed workout?

OMG! I hate legs.  I caaaannn’ttt wwwaallllkkk

Spicy 🌶️ could not finish all reps but loved it

Kathleen

Erik

Kaylie N.

Could not do 2 minutes unbroken on those split squats. Something to improve on over next 4 weeks. I'm smoked.

Eric Shelton

Jorge

Possibly my favorite leg routine so far.  Legs got worked. 🔥🔥

Kenin

Huascar

Kevin

For the Bulgarian split squats you mean 4 total sets each leg correct?

Bruna

Those 2 minute bodyweight split squats were spicy

Ryan

Great leg workout! That 2 min split squat with no rest is a burner!

Kerry

Michelle

Death by split squat … wow, this one was difficult!  BUT, I got ‘er done!!!

Yvonne

Esteban

DO NOT do this workout if you are a trainer trying to get a workout during your break 😂 you’ll be walking funny the rest of your shift. Great workout

Eric Saavedra

that was long and slow .. my knees would not let me to bulgarian split squats 😣so I did 20 squats 4x .. otherwise got to the end😊
👌🏾👌🏾

Delwyn

That was a great leg workout. Sweat more than I thought. Loved the drop squats at the end

Nick

I thought 10 min of walking lunges was awful -> 2 min split squats …worse! 💯 Good times 🤣

Robert

I’m dead. Really need to work on my split squats.

Geoff

Matthew

Bryan

JSF sires know how to make a guys legs quiver…

Brent Johns

Those 8 minutes of split squats got Spicey quick 🥵 Loved this leg workout 🙌🏼💪🏼

Adam Livesay

Love the calf work because I never do it on my own :)

Melissa

Split squats after bulgarians was 🤢. Awesome workout!

Sergio

Way to pump them legs on those 2 min split squats 😰

Suraj suresh

Metcon challenge got me ready for this jacked and cut! Can’t wait until day 30!

Joshua

Anthony

Day 4 ~ Lower Body Day 

1. Barbell Deadlifts
2. DB Bulgarian Split Squat
3. Bodyweight Split Squats
4. DB Step-ups
5. Seated Calf Raises
6. Drop Squat Touches

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

4 x 8-10 reps

BB Deadlifts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- 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 8-10 reps

DB Bulgarian Split Squats

- 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

1 set x 2 min per leg (2 min R leg/2 min L leg)

Bodyweight Split Squats

- 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

3 x 8-10 reps each side

DB Single Leg Step-ups

- From a seated position, place a weight across the top of your legs
- 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

4 x 20-25 reps

Seated Calf Raises

- Start standing with your feet close together
- Jump your feet wide, dropping into a squat
- Reach down with one hand toward the ground
- Jump back up to starting position
- Repeat, reaching down with the opposite hand
- Working back and forth for time or reps

4 x 25 reps

Drop Squat Touch

W1/D4 Lower Body

Good. I like the focus on lower body with the varied muscle group focus

Jess

W1/D1 Lower Body

Nice. Finished with push-up/body weight squat waterfall

Brian

Did assisted pull ups to finish as still can’t do them

W1/D2 Upper Body

Love all of these workouts. Had to modify a bit with jumping jacks and “air” jump ropes since I did not have access to a rope. But still a great movement workout.

Amanda Jordan

W1/D3 Core Conditioning

W1/D5 Upper Body

Awesome conditions workout. Been awhile since I have worked that hard

Mike

W1/D6 Conditioning Day

That felt amazing!! I loved the upper body stretch! 🤤🤤

Theresa Smith

W1/D7 Active Rest

W2/D1 Lower Body

W2/D2 Upper Body

Good sweat. Adding 10 more minutes of core

W2/D3 Core Conditioning

W2/D4 Lower Body

Struggled on chin ups and push ups this week

W2/D5 Upper Body

I’d do 20-30 sets of farmers carry if I didn’t have to do those burpees again!

That one catches up with ya quick. 👌🏼

Jimmy

W2/D6 Conditioning Day

🤤🤤 Love to stretch and work on mobility

W2/D7 Active Rest

I adapt the back squats down by squatting down to a bench due to knees

W3/D1 Lower Body

Just completely pumped the upper body… week 3 of this and I’m seeing strength improvements

W3/D2 Upper Body

6 rounds after 25 run. That was challenging

Tyler Wegner

W3/D3 Core Conditioning

Corey Lenius

3rd time through was really able to feel the difference from the first time

Increased load this week on Bulgarians.  Added another set of deads same 10 lbs less each set

W3/D4 Lower Body

Tough as always small gains did normal chin ups and dips as extremely weak

Emanuel

Small incremental improvements… keeping the course

W3/D5 Upper Body

Bear walks creep up on you through the sets. Did 5 min sled push instead of burpees due to hip abductor issues. Finished with a steady 10 min row

Great conditioning workout to switch things up

W3/D6 Conditioning Day

Didn’t think I’d break a sweat doing mobility work, but this is gold

W3/D7 Active Rest

Luciano

Huh, looks like I’m starting to like lunges!

W4/D1 Lower Body

W4/D2 Upper Body

Jon Shore

W4/D3 Core Conditioning

Did hip flexors and abductors 3 x 20 on each machine instead of Bulgarian squats due to knee issues

Ms140467!

Love this work out! Glad to be back in my home gym doing it!

W4/D4 Lower Body

W4/D5 Upper Body

Mixed up to suit abilities / injuries. Did sled push instead of bear crawl. Rower instead of lay lunges and finished with 9 minutes of farmers carries and offset carries instead of bear crawls

W4/D6 Conditioning Day

Active rest with a 5 mile walk and this mobility

These are all so great. Moves I haven’t done before.

W4/D7 Active Rest

Did leg and hamstring curls 3 x 20 instead of 10 min lunges due to knees

W5/D1 Lower Body

Finally seeing gains on this one. Slowly progressing

Those weight vest pull ups🤦🏻‍♂️, the max O could do is 6

José Santos

Wasn't in the mood but go through it. Sometimes those are the best workouts.

W5/D2 Upper Body

Good as it’s different did abs wheel instead of plank jacks

Did 30 second rest periods.  3 more days to go.   Good program

W5/D3 Core Conditioning

Scales to fit the Bulgarian splits to no weights used a pole for balance but I did it ! Also did 1min split squats x 2 each leg instead of the 2 minutes but I did it !

Really missed doing this routine so I came back to it

One of my favorite leg routines. Legs are 🔥🔥

W5/D4 Lower Body

Small gains but disappointing push ups 🥲

Good program. I gained muscle and lost a little fat

W5/D5 Upper Body

Modified burpees to DB push-ups. Struggled even with very light DB’s on skier but I did the 35 minutes that’s what matters

This was a great program. Really enjoyed. Every day provided something that was humbling.  Saw progress on scale and other areas.

W5/D6 Conditioning Day

Got through the program and it pointed out a real deficiency I had in my legs because they exploded. Great stuff!

W1/D4 Lower Body

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