Name: Playbook - Judd Lienhard - W1/D3 W1/D3 Legs
Uploaded: 2025-11-20T14:14:37.090Z
Duration: 55 min
Description: W1/D3 W1/D3 Legs

Filip

Nagendra Vellanki

Carter

Impossible to walk out the gym 
Better call 911 🥵

Lorenzo

Micha

Worst leg workout in ages 😰😰😓 be ready to crawl out

Scott

simon

Michal

See more of where you are connected to bands.

Didi

Joey

Mikko

Great composition of exercises. Every part of my lower body is feeling it.

Nick

Matt

Giancarlo

Jordan Diede

Maria

Fuck me!!! That was nasty…I’ve been training for years…this destroyed my legs

Jason

Omg. That was rough and I KICKED A**. Great workout!!!

Stacey

Micah

Darren Watson

Solid leg day. Just need to work on form for a couple movements.

Noah

Rick Smith

Steven

Andrew

This is like progressive overload but with difficulty🤪

Ryan

Omar Moreno

Nick Donig

The ball sat up - what’s the best alternate?

Jesus

Dale

Tanner

Glen Jacobson

Michael

Reverse nordics with a yoga ball is a game changer!!

Roly

Miguel

Not too familiar with Nordic work, but this did wonders for my recent low back pain. I switched around deadlifts after lunges but overall had a blast!

Matthew

Siawash

Josh

So good, so appreciated after a 6 week basic compound lifts program! Yay!

Christina

Mark

Excellent workout. Legs feel worked out, actuve and mobile

Franco

Brother.Joshua

It’s been a long time since I’ve been pushed to🤮 - thank you

Wobblies. No chance of doing last exercise

Evette

1. Band Supported Squat to Cossack Lunges: 2 x 6
2. Foam Roller RDLs: 2 x 4
3. Banded Single Leg Glute Bridge with Hip Flexion: 2 x 8
4. Frog Stance Deadlifts: 3 x 6
5. Front Foot Elevated Rear Lunges: 3 x 6
6. Dumbbell Forward and Back Lunges: 2 x 8
7. Stability Ball Assisted Nordic Leg Curls: 3 x 8
8. Dumbbell Rear to Side Lunges: 2 x 8

Setup
- Loop a medium to thick band under both armpit 
- Drape both arms over the band
- Set back until there is tension on the band and face sideways

Action
- Squat straight down
- Then shift your weight towards the far leg while allowing your near leg to straighten
- Return to a squat position and standup
- Repeat 6 more times 
-Repeat on both sides

Band Supported Squat to Cossack Lunge

Posture
- Set one end of the foam roller on your toe
- Hold the other side with your hand
- Stand tall and brace your core

Action
- Lift your knee straight up and pause
- Start with a slight bend in your support knee
- Shift your butt back while shoring your chest forward
- Push the foam roller back and up as far as it will go until it is parallel with the ground
- Pause for one to two seconds and return to the upright position under control

Foam Roller RDL

Setup
- Loop a thin to medium sized band around itself on a secure anchor point 
- Place the band around your mid-foot on one side
- Place the shoulder blades in the edge of the box 
- The other leg should be bent at 90 degrees

Action
- Keep the chin down and your chest pointed forward
- Drive your hip up by squeezing the glutes
- Simultaneously drive your knee of the banded foot towards your chest
- Hold the top position for one second

Banded Single Leg Glute Bridge with Hip Flexion

Setup
- Assume a wider than shoulder width stance
- Knees and toes pointed out at 45 degrees
- Grab the bar inside your knees, hands about six inches apart

Action
- With a flat back pull the bar up, keeping it close to your legs
- On the way down push your butt back, let your chest come forward until your at knee level and you feel tension in your glutes and hamstrings
- Then let your knees bend and lower the bar straight down slowly

Frog Stance Deadlifts

Setup
- Grab one heavy but safe dumbbell in each hand
- Stand on a bumper plate or any other stable object 3 to 5 inches high

Action
- Alternate each leg
- Step back so your knee is behind your hip and lunge down
- Keep your weight in your front leg and let your front knee move forward
- Keep your chest forward
- Each leg once is one rep

Front Foot Elevated Rear Lunges

Setup
- Lay a bumper plate or other stable object on the ground that’s 3 to 5 inches high 
- Grab one fairly moderate to heavy dumbell 

Action
- Back away from the plate about half your body length
- Lunge forward into the plate twisting the dumbell and shoulders toward the front leg so the dumbell is outside the leg
- Then powerfull push backwards into a rear lunge in one fluid motion, twisting your shoulders and db to the other side while moving
- Repeat this powerful forward and back motion
- Forward and back is one rep
- Do each side twice

Dumbell Forward and Back Lunges

Setup
- Weight a barbell with at least your bodyweight and set the barbell at knee height
- Put a hip pad on the barbell
- Place a bench one half shin length away from bar
- Kneel on the bench and place heels under the pad in the bar
- Put your hands in a stability ball

Action
- Trying to use mainly your hamstrings, extend your hips forward and roll your forearms into the stability ball, using it for as much help as needed
- Use your hamstrings to pull your hips back
- Use a slow eccentric

Stability Ball Assisted Nordic Leg Curls

Setup
- Hold a moderate weight dumbbell in one hand
- Start in the lunge position the leg on the side of the dumbbell back

Action 
- Push hard off the ground leg and bring the back leg out to the side 
- At the same time transition the dumbbell around the front knee so when you drop into the side lunge it’s on the outside of that leg
- Keep most of the weight over the front foot
- Do both sides
- Both sides done once is one rep

Dumbbell Rear to Side Lunge

W1/D3 W1/D3 Legs

Marco

Philip

Program Intro - Watch this first

Interesting and unusually movements . I needed some variations  but over all...great !!

Kfir

Andrew Ager

Audi

W1/D1 W1/D1 Upper

The jumping proves challenging (in my 60s) yet feels sooooo necessary to achieve with good form, as is the speed. Loving this app, Judd, and all the creative pairings. ❤️

Holly

Wow wow and wow.  This stuff is so good I feel like a new human being.

W1/D2 W1/D2 Linear Speed/Power

Burnt and feeling so dam good after this one.

W1/D4 W1/D4 Agility/METCON

This is equivalent to a speed day but for strength.  Dam I feel good!

Awesome work out it test you I’m 53 yrs old and love it.I’m a former power lifter but love this kind of workout.

Joe Wright

W1/D5 W1/D5 Total Body

W2/D1 W2/D1 Upper

Oh my goodness, that was another fun workout! Thank you!!! It’s so nice to be able to do it at home too, save time and gas

W2/D2 W2/D2 Linear Speed/Power

Rico

W2/D3 W2/D3 Legs

I couldn’t do the jump over the box I was hesitant. I just did the regular jump with lateral jump

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Eduardo

Rachel

W2/D5 W2/D5 Total Body

Breanne

That’s a long one, but the strength building is insane!

W3/D1 W3/D1 Upper

Excellent structure. The movement layout felt very intentional as usual. I felt completely prepared to sprint at the end of the workout!

Blake

Killing me smalls! But is all to the good 😎 ✌🏻

W3/D2 W3/D2 Linear Speed/Power

Felt really good with this one, the previous weeks really prepared me for gains on this one!

Frances

Oh my goodness the trap bar jump squat was something else, great challenge and the based sissy squat… what a BURN!!! Thank you Judd!!

W3/D3 W3/D3 Legs

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. 

One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

matthew smith

Kalle

W3/D4 W3/D4 Agility/METCON

Really enjoyed this workout! Loving the different movements and exercises.

Solid workout as usual. Had a guy come up mid-workout to ask about a movement pattern I was doing - happily referred him to Judd’s programming. 

The app leaves something to be desired however. For one thing, the rest timer only works intermittently. For several exercises it didn’t come on at all and there seemed to be no way to manually enable it. For the final rowing exercise, the instructions recommend a two minute rest, however only a 30 second timer actually starts when you complete the exercise and you have no way to manually adjust that to the correct time. 

Recommend pushing that product feedback to the dev team.

Jeshua

W3/D5 W3/D5 Total Body

Tony

The best upper body day set! No matter what the day may primarily focus on, this program always incorporates different aspects of your full body. Always engaging 100% of your body. This program along with MM is the best embodiment and representation of the phrase “stay ready so you don’t have to get ready”.

W4/D1 W4/D1 Upper

Simple, yet deceivingly challenging when properly executing the movements. I love these conditioning and agility days. I feel challenged yet rested in between my upper and lower body workout days.

I did W4D1 & D2 back to back. Kicked my asss!!!!

Jordan

W4/D2 W4/D2 Linear Speed/Power

W4/D3 W4/D3 Legs

The built in agility days are deceiving. From the surface they look like calm waters, but still waters run deep 🤣

I combined D5&D4 together! That was insane! Loved it though.

I combined D5&D4 together that was something else!!!

W4/D4 W4/D4 Agility/METCON

Ronny

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

W1/D3 W1/D3 Legs

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