Name: Playbook - Judd Lienhard - W2/D5 W2/D5 Total Body
Uploaded: 2025-11-20T14:14:37.119Z
Duration: 55 min
Description: W2/D5 W2/D5 Total Body

Landmine fly push ups a new one on me
Fun

simon

Eduardo

Rachel

Maria

Jordan

Love to know the why. 
Or what to be careful of to maintain proper form 

But really. What’s the point of even commenting here 🤣

eddie

Victor

Abdullah

Dale

Solid body workout without lifting huge wts.  My joints are so happy💪

Simon

Never felt overly pushed. Maybe this was the point I didn’t get to the gym for a couple of days and pretty recovered heading into it. Was fun, just found it a bit too easy compared to some of your other workouts. Enjoying the program please keep up the amazing work 🙏

John

Didnt feel as challenging as the other workouts. Maybe im just getting stronger 😂

Siawash

Christina

Brother.Joshua

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

Evette

Jayden

Alex

Brandon

Awesome, love the use of the bands in this one 💪🏻👍

Johannes

I had to split this workout. Recovering from the flu and trying to do it was a challenge. Lots of sweat

I think the landmine rotational exercises are the best.

Golfed indoors for the first time in 4 months and it’s crazy how much better my swing feels and the distance I am getting

Luke

Love Mass Method, but this wasn’t my favorite day. We left the gym feeling like we hadn’t done much of a workout. But could just be us. Still enjoying the program as a whole.

Ray Carman

John James

Dusty

Eddy

Snapped my first band with this one. Is the band weak or am I strong 🤔

Chris

Ok the landmine action is a game changer 🙌

Gwenn

Transforming my athletic ability and appearance!! This program is🔥🔥🔥!!!

NaQuan

Ashton

Kara McGuire

Kazim Ali

Felt just like Dutch setting traps for the preditor in the jungle!

Lewis

Added a set on everything, good way to keep the demons at bay. 5/5 🔥

Jean-François (JF)

I love love love power moves. Holy feckin shitballs Batman, more please.

Ange

Great work not as intense as the others but challenging

Joshua

David

Eric

As a high school teacher and coach there isn’t much that would get me up at 7am the first day of summer break…but this did. And I loved it. Great way to kick off a healthier summer!

Matt Marble

adıl aboud

Shane

Adam

Francisco Javier

Shawn

William

1. Kettlebell Hinge to Squat: 2 x 5
2. Reverse Lunge with Straight Arm Pull: 3x 6
3. Banded RDL Bird Dogs: 2 x 6
4. The Grappler: 2 x 8
5. Banded Push Pulls: 2 x 8
6. Landmine Power Switch: 2 x 6
7. Landmine Power Rotations: 2 x 6
8. SUPERSET
    - Landmine Push-up Flys: 2 x 8
    - Seated Banded Single Arm Pulldowns: 2 x 8
9. Banded Cross Body Pulls: 2 x 10

Setup
- Hold the kettlebell by the horns
- Assume a standard squat stance

Action
- Hinge forward with a flat back in an RDL fashion
- Wedge the elbows between the knees and apply pressure 
- Squat down until you butt is below your chest
- Return to the standing position in the reverse order slowly

Kettlebell Hinge to Squat

Setup
- Run a thin to medium band around a stable waist height anchor so that half the band sticks out each side
- Place one hand through each end of the band
- Assume a split squat stance

Action 
- Pull the band hard towards your hips with straight arms
- Hold for 1 second 
- Bring your feet together, relaxing the tension on the band slightly
- Step back with the other leg into another lunge while pulling hard again on the band
- Each leg once is one rep

Reverse Lunge with Straight Arm Pulls

Setup
- Stand on one leg
- Place the band around the bottom of your opposite foot
- Run the band around the foot on the floor 
- Grab the band with your opposite hand
- Hinge forward and put a soft bend on the support leg
- Hold onto something with the free hand for balance

Action
- Kick the leg back while simultaneously looping the arm holding the other side of the band out to the side and in front of you in an arch motion
- repeat while keeping constant tension on the band

Banded RDL Bird Dogs

Posture 
- Shoulder width athletic position 
- Weight is centered
- Back knee pointed toward the direction of the load

Action
- Push hard through the lead leg
- Pull hard with backside arm
- Flip the back knee towards the direction of pull
- Flow into a push with the lead arm

The Grappler

Setup
- Loop a thin band onto the cable stack column at waist height
- Loop a thicker bands behind you on the opposite column at chest height
- Assume an athletic lunge stance with the left leg forward
- Grab the thin band in front of you with the left hand 
- Grab the think band behind you with your right hand, letting your forearm track inside the band

Action
- Contract your arm and with a straight left arm, drive the thin band straight down and back and hold 
- Then forcefully press your right arm straight forward and hold for one second before repeating
- Repeat on other side as well

Banded Push Pulls

Posture
- Feet are slightly wider than shoulder width
- Hand is turned so it’s grabbing the back of the bar with the thumb pointing in
- Lead shoulder is stacked over weight 
- Butt is back and down

Action
- Explode upwards 
- Drive the lead elbow up as you transition to the opposite side
- Release the bar and catch with the other hand in mid-air
- Keep elbow above bar

Landmine Lateral Power Switch

Posture 
- Feet shoulder width apart 
- Athletic stance and weight centered
- Alternate grip with one hand over and the other under
- Butt back and back flat 

Action 
-  Push through the back leg and let it rotate 
- Pull up in an explosive manner with the top arm while extending the hips forcefully
- Finish by rotating the shoulders the direction of the load

Landmine Power Rotations

- Landmine Fly Pushups: 2x8
- Seated Single Arm Banded Pulldowns: 2x8

Posture
- Feet shoulder width apart
- Weight evenly distributed over both hands 
- Core is tight

Action
- Roll the bar away from the other hand and shift the weight to the middle while lowering your body under control
- On the way up, pull the bar back to the other hand

*Landmine Fly Pushups

Setups
- Loop a band around itself through a handle attached to a cable stack
- Put your hand through the band and then grab it
- Take a seat on the ground facing the cable stack about one body length away
- Bend the leg of your working arm
- Let the band pull your arm forward, rounding your back and turn your thumb downward
- Slowly pull to stretch the band (keep your back flat)
- Turn your thumb back up as you forcefully row the band to your side (use your other hand to help you finish if necessary)

*Seated Single Arm Banded Pulldowns

SUPERSET

Setup
- Loop a medium band (1inch) around itself on the cable column at shoulder height
- Face sideways and grab it with your far hand, arm straight
- Step on a thinner band with your far fooand put your other hand through that
- Assume a slightly wider than shoulder width stance and brace your core

Action
- With straight arms, simultaneously rive the near side band down while with raising the far side band up and out the opposite direction

Banded Cross Body Pulls

W2/D5 W2/D5 Total Body

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

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

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

Joey

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

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

Andrew

W2/D4 W2/D4 Agility/METCON

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

Kalle

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!!!!

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/D5 W2/D5 Total Body

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