Name: Playbook - Jeremy Scott - W2/D1 Lower Body
Uploaded: 2024-03-19T15:15:52.729Z
Duration: 45 min
Description: W2/D1 Lower Body

Shaun

Kyle

Manny Melo

I’ve never lost as much weight, developed muscle definition, felt GREAT, and lost a significant amount of inches before as I have with JS! Love his programs.

Ms140467!

Glenn

Martha

Jimmy

Substituted leg extensions instead of dumbell lunges as I was pressed for time. The 10 minute bodyweight lunges is rough but made it.

Mike

Increased volume on squats and DB lunges

Bottom of feet throbbing post walking lunges

Zach

John

Jevon Shields

Ryan

Huascar

10 minutes of walking lunges is way harder than you would think!! Love it!!!

Theresa Smith

I’ll see if i can walk tomorrow…those walking lunges at the end, I hate ‘em but love ‘em

Kerry

Finishing with those BW walking lunges … that’s legit, wow!!!  Now on to Ab Challenge!

Yvonne

Fabian Rodriguez

Silvia

very slow today, but got it done .. knees were stiff and sore😳😣
done 5min assault bike before & after😅

Delwyn

Robert

Joshua

Felt great…love to lunge.  Think I have a fever

Kevin

Brent Johns

Geoff

Eric Saavedra

10 minutes of walking lunges.. Good way to start the week;)

Chris

Melissa

Great workout!! Those 10 minutes of walking lunges lit my quads up!!! 🔥🔥🔥

Faun

Day 8 ~ Lower Body Day 

1. BB Back Squats
2. Dumbbell Walking Lunges
3. DB Lateral Lunges 
4. Standing Calf Raises 
5. Bodyweight Walking Lunges

- 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 8-10 reps + 1 Drop Set @50%

BB Back Squat

- 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

3 x 8-10 reps per leg

DB Walking Lunges

- 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

3 x 8-10 reps per leg

DB Goblet 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

4 x 20 reps

Standing Calf Raises

- 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

10 min Non-Stop 🌶

Bodyweight Walking Lunges

W2/D1 Lower Body

Tough and effective. Did 90 lunges for the ten minute body weight lunges.

Amanda Jordan

W1/D1 Lower Body

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

Brian

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.

W1/D3 Core Conditioning

Jason

W1/D4 Lower Body

W1/D5 Upper Body

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

W1/D6 Conditioning Day

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

W1/D7 Active Rest

W2/D2 Upper Body

Good sweat. Adding 10 more minutes of core

Travis Campbell

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. 👌🏼

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

Dave Greene

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

Anthony

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

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

Eric Shelton

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 🔥🔥

Kenin

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.

Matthew Lawless

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!

W2/D1 Lower Body

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