Name: Playbook - Judd Lienhard - W2/D3 W2/D3 Legs
Uploaded: 2025-11-20T14:14:37.111Z
Duration: 55 min
Description: W2/D3 W2/D3 Legs

Carter

Rico

Joey

Great workout! My fave was the db jump squats

Maria

Kalle

eddie

Kris

Victor

Love the multi-planar challenges in each workout! Preparing the body for the real world 💪

Adam

Dale

Irakiza

Legs are shot!!!!! Wow🔥🔥🔥🔥🔥🔥

Dewey

John

Donivan

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

Vincent Havard

Josh

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 ...

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

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

Eddy

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

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

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.

Nagendra Vellanki

Michal

W1/D2 W1/D2 Linear Speed/Power

Filip

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

simon

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

Giancarlo

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

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

Andrew

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

Mikko

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

W3/D4 W3/D4 Agility/METCON

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

Matt

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

W2/D3 W2/D3 Legs

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