Name: Playbook - Jeremy Scott - W3/D1 Legs
Uploaded: 2024-03-19T15:15:53.206Z
Duration: 45 min
Description: W3/D1 Legs

Manny Melo

Did deadlifts yesterday, def impacted the session today but got it done

Zach

Jarrad

What an ass kicking on this Friday morning. Loved it.

George

Tracy

Great way to kick off the week- destroying the legs!

Brock

The slow step ups are always a burner 🥵

Kerry

Kevin

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)

W3/D1 Legs

Greg

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

W1/D4 Back & Abs

W1/D5 Mobility & Tissue Work

Jeremy

W1/D6 Shoulders/Biceps/ Calves

Knocked out a 20 min assault and DB combo

Day off, spent some time with the family at a local baseball ⚾️ game.  Will get a run in tonight as well.  Happy Sunday everyone…

W1/D7 Off

How come split squat before front squat? Usually compound movement first, right? Love the program, thanks Jer

Nathan

My booty isn't thankful for this w/o but I am. HTG team JS.

W2/D1 Legs

W2/D2 Chest & Triceps

Assault bike intervals, farmers and extra mobility

W2/D3 Big Boy Walks & Farmers Carry

W2/D4 Back & Abs

My knee needed this a lot. Killer program so far! 👊

W2/D5 Mobility and Rolling

This is a good variety.  Changed out preacher for cable curls

W2/D6 Shoulders/Biceps/Calves

Chandler Cox

W3/D2 Chest & Triceps

W3/D3 Overhead Carry with Step Ups

After a week off due to a sore back, I was back in the lab again 👍🏼👍🏼

W3/D4 Back & Abs

W3/D5 Mobility & Rolling

W3/D6 Shoulders/Biceps/Calves

W4/D1 Legs

W4/D2 Chest & Triceps

Awesome workout, adjusted the sled pushes since I’m away from home and the gym I normally go to. Did DB overhead walking lunges instead. Tough!

Caleb

W4/D3 Metabolic Cond.

Awesome workout. Just those 2 core movements are enough to be pretty intense

W4/D4 Back & Abs

W4/D5 Mobility & Rolling

This one never disappoints. Love this routine.

Kenin

W4/D6 Shoulders/Biceps/Calves

Brutal leg workout today. Decided to do BB Bulgarian squats instead of DB

Did you intentionally program leg day on Monday? Because it works out like a charm with squat racks readily available on international chest day lol

W5/D1 Legs

Added a couple things today to make it a really intense day. Feeling awesone

W5/D2 Chest & Triceps

W5/D3 Mixed Bag Conditioning Day

Awesome workout today! Looking forward to the ab challenge starting next week!

W5/D4 Back & Abs

W5/D5 Mobility and Rolling

Even tho I was tired this morning I got after it and this workout taxed the shoulders and biceps so good! Def seeing growth.

W5/D6 Shoulders/Biceps/Calves

Another Christmas in the trenches. - Kevin McAllister

Thanks JS

Replace step ups with DB Deadlfits and Farmer combo

W6/D1 Legs

50# dbs for chest press on my last set - PR!!

Kelly

W6/D2 Chest & Triceps

Second JSF program done. Next begins tomorrow. Grateful for how I'm growing and what I'm learning about myself. People pray for the things I take for granted.

Forearms on fire from the 12 min of fun…
37 ish min on the assault bike. Got some good reading in!

W6/D3 DB Carry Challenge & Assault Bike

Light at the end of the tunnel for the first go around of this program. Nice stuff JS

Pushed through this fast with shorter rests cause I had to get out of here prior to the gym closing. Done in 40 minutes

W3/D1 Legs

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