Name: Playbook - Jeremy Scott - W4/D1 Legs
Uploaded: 2024-03-19T15:15:53.297Z
Duration: 45 min
Description: W4/D1 Legs

Manny Melo

Jarrad

Back at it! Doing this program for the second time but stopped partway through to the summer metcon challenge which I finished a couple days ago!

Caleb

Increased 10# in the B split squats! 🙌🏼

Kerry

Kelly

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)

W4/D1 Legs

Greg

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

Zach

W1/D4 Back & Abs

Brock

Tracy

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…

Kevin

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

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

W3/D1 Legs

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/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!

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!!

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

W4/D1 Legs

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