Name: Playbook - Judd Lienhard - W2/D3 W2/D3 Legs
Uploaded: 2024-11-12T16:22:13.787Z
Duration: 55 min
Description: W2/D3 W2/D3 Legs

I think it worked… I’m walking funny… A challenging, fun workout!

Vincent Havard

Josh

Subbed sissy squats for the leg extensions- this might be the first time I have ever ACTUALLY squeezed my glutes 😳🤣. Those are hard, my legs are toast, couldn’t be happier!

Christina

Alberto

Brother.Joshua

Evette

Warning‼️ be prepared to buy new pants. Because I have expensive hiking pants and they do not fit anymore 
#count the cost

Jayden

Whooped me. The next few days I’ll be hurting.

Jordan Diede

Best leg day yet, I'm smoked but also energized! Great stuff ...

Rico

Skipped cannonball and stability. Haven’t loaded in squat formation for months and the gym doesn’t have the stability setup. Going to buy a ball.

Rick Smith

Alex

Holy crap! Very fatiguing ... great routine.

Emily

Nearly 2 months of your programs and I feel like my training and athleticism has had a renaissance

Cole Otto

Devin miller

Weak legs create tough times, Tough times create strong legs, Strong legs create good times, Good times means more leg days.. wait what?!

Jeff

Esteban

Damn that was tuff! Can't wait to see how my legs do on the skiing trip this weekend 😅😂

Johannes

Caleb

Love crushing out a good leg day. Felt good to lift a bit heavier as well

Luke Anderson

Great leg workout. A good burn. Feels like everything was worked well

Nick

Full ass leg day after two long work days? Eff right off 😂 get it

Rudy

Jacob

It was great. During the strength phase if I want to work on cardio like biking and running, should I? Does any form or timing of cardio negatively impact the strength plan? 

I also want to let you know I genuinely appreciate all your content man. Been soaking it up as much as possible.

Chris

Simon

John James

Dennis

Christopher

Meant to give 5 stars - sorry. Killer leg day with new challenges. 45yo and getting stronger

Edward Smith

Dusty

Could have cried when I saw it was leg day I really love training legs and this session was really challenging I enjoyed it so much probably one of my top 3 out of all the sessions I’ve done so far, particularly loved the pause squats going straight in to the cannonball squats that was a solid burner! Legs in an absolute jelly state right now thank you!

Awesome leg workout .. a perfect dose !👌

Might be my favourite leg workout I’ve ever done!!

Connor

Tammy

Amazing and terrible at the same time!! Some movements felt odd but great at the same time. Like stretching a muscle that had been idle to long.

Cody Paul

AhaHAAA! Made me question how much weight I used on the leg extensions lol 🔥. But I made it!!

Kara McGuire

What just happened? 😉🤣😉…..yesterday was short, today took a long time. Great workout!

Jean-François (JF)

Marek

Matt Pappas

Did slow and painful work, wasn’t heavy but maaan it feckin sucked in a good way.

Ange

Seth

Trent

Really enjoyed this, legs definitely felt it!

Gavin

Joshua

Logan

1. Squat to Straight Arm Pulldown Hold: 2 x 6
2. Supported Slow Lunge: 2 x 3
3. Band Lateral Walks: 2 x 10
4. Leg Extensions: 3 x 20
5. Pause Squats: 3 x 5
6. Cannon Ball Squats: 3 x 8
7. Barbell RDLs: 3 x 8
8. Zercher Cossack Squats: 3 x 8
9. Dumbbell Front to Back Hops: 3 x 6
10. Stability Ball Assisted Nordic Leg Curls: 3 x 8

Setup
- With a medium band, loop it around itself on a secure anchor point about head height
- Place both hands through the band
- Assume a squat stance facing the stack

Action
- Slowly squat down and forcefully drive the edges of the hands to the inside of the knees while pressing out against the band, 
- Hold for three seconds before slowly returning to the top position

Squat to Straight Arm Pulldown Hold

Setup
- Assume a wide lunge stance
- Hold something solid with the arm opposite of the forward leg

Action
- Slowly lower your back knee straight to the ground
- Let the front knee come forward 
- Pause at three different joint angles for 5 seconds each

Supported Slow Lunge

Setup
- Grab a thin to medium band
- Place both feet in it, adjusting tension so you can achieve the required range of motion
- Hold the middle of the band

Action
- Stay on the balls of your feet 
- Turn your toes in slightly and keep your weight on the inside edge of your feet
- Push your feet out and slightly to the front and work your way forward and then backwards

Band Lateral Walks

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

Setup
- Use a normal barbell for these if desired
- Place the bar high but off of your neck
- Back away from the rack
- Assume a normal squat stance

Action
- Squat down slowly and hold the bottom position for a 5 count in your head
- Come up at a normal speed take one breath and repeat

Pause Squats

Setup 
- You can you a normal barbell if desired
- Place a 25lb plate on the ground behind the squat rack
- Place the barbell on your back in a normal squat position 
- Place your heels on the plate about an inch apart with your knees and toes pointed out at 45 degree angles

Action
- Squat down under control to below parallel 
- Come up but don’t rest at the top or bottom, keep the bar moving the entire time

Cannon Ball Squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Note
- You don’t need to use a cambered bar here, a straight bar is fine

Setup
- Take a very wide stance, feet facing out at a 45 degree angle

Action
- Lower your hips toward one side, letting that knee drift outwards
- Keep the other leg straight
- Let the working side knee drift forward at the bottom
- At the bottom twist the torso away from the direction of travel
- Press forceful through that foot and return to the middle
- Alternate sides

Zercher Cossack Squats

Setup
-hold a moderate weight dumbbell with both hands between your legs and squat down

Action
-hop forward, trying to never come completely out of your squat position
-then hop backwards, landing with your feet behind your hips so that it loads you forward the next forward hop

Dumbbell Front to Back Hops

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

W2/D3 W2/D3 Legs

Marco

Philip

Wayne

Program Intro - Watch this first

Thomas

Siawash

W1/D1 W1/D1 Upper

Ryan

I hated every minute of it, so it means it was working 😂

W1/D2 W1/D2 Linear Speed/Power

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

W1/D3 W1/D3 Legs

Great contrast with the rest of the work out to finish on the row. You can find out how fatigued you actually are from the agility work.

W1/D4 W1/D4 Agility/METCON

Last superset was a burner. Great overall body workout

Learning to adapt to the style of training. Overall it's fun and looks fun in the gym to do also.

W1/D5 W1/D5 Total Body

Wow, the lat pull and overhead press had me hootin’ and hollerin’😳🥵🥵🥵

Bryn

W2/D1 W2/D1 Upper

Loved it-outdoor workouts are the best! Thank you! Every time more gratitude for your excellent programming

Bulgarian split jumps! 🔥🔥🔥
Heavier in weight since starting this programming.. but faster and lighter on the sprints! Loving these workouts. Got my bounce back at 49! Judd is skillful at making it fun with real results if you put the work in. 👊👊👊

W2/D2 W2/D2 Linear Speed/Power

Will definitely test your will power by the end of this workout!

W2/D4 W2/D4 Agility/METCON

Loved the landmine variety plus!!!! Efficient use of time for full body workouts!!!

W2/D5 W2/D5 Total Body

Have to tell people now I’m not on steroids, I’m just on MASS Method

Brett

Since starting this program, I get asked lifting advice at the gym. I just refer them this way

W3/D1 W3/D1 Upper

As always, the building of the exercises around a specific focus for the week is genius

It's a good thing this program gets you jacked or some of these plyos would get me bullied out of the gym 🤣

Abraham

W3/D2 W3/D2 Linear Speed/Power

B stance sissy squat banded. Judd will you do a voice over on this one? Not getting it quite right. I know there is good value in this ex. Thanks 🙏

Maybe one of my favorites so far. Thanks Judd!

W3/D3 W3/D3 Legs

As always.. consistent solid workouts. Great zone training on this one ☝️

Love the burn, love seeing my agility and endurance increase from week to week.

Always fun to see how much lighter and more explosive I am when doing the rowing/jump rope superset

W3/D4 W3/D4 Agility/METCON

Awesome full body workout. Some burners in there!

Excellent. Kept the heart rate up throughout the workout. Love total body workouts where you actually have to use your entire body for specific exercises

W3/D5 W3/D5 Total Body

Holy. Shit. Judd. Those last 2 supersets and the unsupported db curls…upper body SMOKED

Wow. On the 4th week of mass method strength and Im significantly stronger.

W4/D1 W4/D1 Upper

Could be one of the best cns primers for last week of prep before a comp or meet. Nevermind throughout prep itself. 💪

Kathryn

W4/D2 W4/D2 Linear Speed/Power

Maybe the hardest leg workout I’ve ever done.

I’m in the gym by myself on a Saturday afternoon and got to push in so hard. I thought man I should have some kind of a passcode for my wife case I kill over! It worked out was pretty tough man not gonna lie, but I push the weight harder than I had since I’ve been doing these for a bit. Appreciate you hope you and your family get some time inn focus in on Sunday Resurrection man everything’s about the resurrection.

W4/D3 W4/D3 Legs

The layering from day to day is genius. This after that W4 brutal leg day of the strength block was just want the strength doctor ordered

W2/D3 W2/D3 Legs

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