Name: Playbook - Judd Lienhard - W3/D3 W3/D3 Legs
Uploaded: 2024-11-12T16:22:13.802Z
Duration: 55 min
Description: W3/D3 W3/D3 Legs

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 🙏

Evette

Maybe one of my favorites so far. Thanks Judd!

Brother.Joshua

Abraham

If your legs aren’t growing you aren’t trying! Shut up and lift!!

Rick Smith

Alex

Gabe

Karolis Strasunskas

Brett

That might have been the toughest one yet, damn 😅

Johannes

Brandon

Eduardo

Never done trap bar upside down like that. Man, did that ever hit the quads hard

Luke Anderson

After last weeks leg blast workout this one felt much easier.

Ray Carman

Chris

Dusty

Loved this, love doing legs, perfect flow to the WOD will be feeling my the burn long after I leave the gym thank you!

I’m curious and would like to know a quick justification for placing the exercices where they are and why those exercice choices. I love most of the workouts, thanks!

Olivier

Edward Smith

This program is diabolical, and I love it. There’s a reason this man walks around looking like quadzilla

Mitchell Bogue

Missing medicine balls at the home gym but a can of paint thinner works great!!

Cody Paul

Great workout , all I needed nothing more..👌

Those lunges ruin me every time 😂 I love it though!

Dylan

Great leg session! just thought it was lacking some hamstring targetted exercises

Phill

I'll definitely feel this tomorrow. Everything is linked together for maximum efficiency. 5/5 🔥

Jean-François (JF)

Legs days are the best day and the toughest !!

Loved it

Kazim

I would appreciate more detailed descriptions for uncommon movements - explaining what these movements are working on.

Joshua

David

Ammar Alsamak

Wow. Best leg day yet. Making gains in a lot of areas.

Jesse

Danny

Shane

Adam

Zercher waves are SO much better with cambered bar and really like the b stance sissy squats. Feels good after all the leg work.

Ryan

Travis

Sissy squats and my left knee don’t like each other. The rest was just perfect.

Francisco Javier

Shawn

Shannon

malcolm

I felt stronger today than I have ever felt in my 20s/30! 
My last trap deadlift was 3 months ago & today I started at the max weight I had reached in February. Also my max rev lunge today 🙌🏼💪🏼

Kelly Robert

1. Assisted Squats with Plie Turnouts: 2 x 6
2. Walking Med Ball Toss to RDL: 2 x 8
3. Goblet Clean to Squats: 3 x 6
4. Trap Bar Jump Squats: 3 x 6
5. Trap Bar Deadlifts: 3 x 5
6. Zercher Wave Squats: 3 x 6
7. Front Foot Elevated Rear Lunges: 2 x 6
8. B Stance Single Leg Banded Sissy Squats: 2 x 6

Setup
- Hold on to a solid very object for balance
- Assume a shoulder width squat stance 

Action
- Slowly squat down to parallel 
- Turn your feet out
- Raise up onto your toes and rotate your knees forward
- Rotate them back out, slowly lower your heels, stand back up and start over

Assisted Squat Holds with Plie Turnouts

Setup 
- Grab medium weight med ball or slam ball

Action
- Take a small step forward and toss the ball straight up
- Catch it and let it pull you down into a staggered stance RDL
- Toss it up, take a step forward and repeat 
- Each leg done once is one rep

Walking Med Ball Toss to RDL

Setup
- Place a heavy dumbbell between your legs and assume a standard squat stance

Action
- Grab the top of the db with both hand and jump it up with your legs
- Then drop under it to catch it and squat it back up 
- Flip your hands to return it to the ground

Goblet Clean to Squats

Setup
- Load a weight that’s about 30% of your max deadlift weight into a trap bar

Action
- Stand up with the bar
- Then lower far enough to jump as high as you can
- Use the landing to load for the next jump

Trap Bar Jump Squats

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

**Note
- This can be done with any squat variation 

Setup
- Assume a shoulder width squat stance

Action
- Slowly lower your hips until the bar rests on your thighs
- Drive up half way and hold for one second 
- Slowly lower back to the bottom position and then forcefully drive to thwart standing position
- That’s one rep

Zercher Wave Squats

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
- Loop a thin band around itself on a solid attachment 
- Step into the band until it is behind you knee
- Put most of your weight on that leg and rotate your other leg out to the side

Action
- Start flat on the working foot
- Slowly lean back as you let your knee travel forward 
- Let your heel be pulled off the ground
- When you are at your full range of motion drive your heel into the ground and stand back up

B Stance Single Leg Banded Sissy Squat

W3/D3 W3/D3 Legs

Marco

Philip

Wayne

Program Intro - Watch this first

Thomas

Siawash

W1/D1 W1/D1 Upper

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

Devin miller

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.

Christina

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.

Josh

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

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

Vincent Havard

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!

W2/D3 W2/D3 Legs

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

HECTOR

This one made me question my life choices

Brian

W3/D1 W3/D1 Upper

Alberto

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 🤣

W3/D2 W3/D2 Linear Speed/Power

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.

Rico

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

Esteban

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.

Jayden

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

W3/D3 W3/D3 Legs

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