Name: Playbook - Judd Lienhard - W4/D3 W4/D3 Legs
Uploaded: 2024-11-12T16:22:13.817Z
Duration: 55 min
Description: W4/D3 W4/D3 Legs

My legs are annihilated, the superset with the leg extension and slam ball jump split squad had me choosing the elevator on my way out 😅

Jayden

Alex

Esteban

Jeff

Josiah

Very challenging, love it 💪🏻
Especially those RDL-Calve-Raises. Never done that before

Johannes

Dusty

Eduardo

Luke Anderson

Dang Judd! Legs burnt out and shaky after that one. Loved it!

Ray Carman

Good workout, needs to be advertised as a 90 minute workout.

Bill

The leg extension superset with the med ball lunges was total destruction to my legs

Weight previously scary now moves a lot easier 🪦🙏💪

Chris

Erik

Another killer leg day. Just wondering why I decided to do this at 6am!

R1VAL

Really challenging, and very well structured!💪💪

How am I supposed to go mountain biking tommor after the last workouts?

Lewis

Kazim

Jean-François (JF)

Ange

Gavin

Those dumbell single leg RDL are unbelievable! Genius😎

Andy

Dennis

David

Jesse

Shane

Adam

What a workout, legs and body are in bits 😂 MMS 2 has been unbelievable, fastest strongest and fittest I’ve ever been

James

Francisco Javier

Shawn

Good! Didn’t go super heavy, but it still rocked 🦵 😮‍💨

Rudy

malcolm

Michael

Tyler

Great leg day. Loved the superset at second to last exercise.

Brad Evangelista 

1. Supported Slow Lunge: 2 x 4
2. SUPERSET
    - Squat Hold to Front Raise: 2 x 6
    - Squat to Straight Arm Pulldowns: 2 x 6
3. Barbell Box Squat: 4 x 5
4. Frog Stance Deadlift: 3 x 6
5. Single Leg RDLs to Calve Raise: 2 x 8
6. Kettlebell Bulgarian Split Squat with Pause: 2 x 8
7. SUPERSET
    - Leg extensions: 3 x 20
    - Slam Ball Split Jump: 3 x 6
8. Kettlebell Squat Jump with Heel Touch: 3 x 12

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

- Squat Hold to Front Raise 2 x 6
- Squat to Straight Arm Pulldowns 2 x 6

Setup
- Get into a shoulder width squat stance 
- Hold the towel between your ankles

Action
- Slowly lower into a squat position as you raise  the towel with straight arms
- Hold with your arms parallel to the ground for two seconds then return to the standing position

Squat Hold Front Raise

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

Superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squats

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
- Place your hand on a waist high support
- The inside leg is on the ground 
- Place light to moderate weight db on the outside knee and hold it in place with the other hand

Action
- Lower slowly into an RDL without letting the db leave the knee
- Use your glutes and hamstrings to extend the hips up, lifting the db with the other knee until it is parallel to the ground 
- Hold for one second
- Then rise up on that toe and hold for another second

Single Leg RDL to Calve Raise

Posture
- Front foot is a far enough out so your back knee is behind your hip bone
- Chest is forward but the back is flat
- Most of your weight shoulder be over your front leg
- Your knee should be  stacked over your ankle

Action
- let the knee go forward as your butt goes back
- sink the back knee straight to the ground
- pause halfway down and hold tension for 2 seconds
- continue down slowly, pausing at the bottom under tension before returning to the top in one fluid motion

Kettlebell Bulgarian Split Squat with Pause

Leg extensions 3 x 20
Slam Ball Split Jump 3 x 6

- 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

Posture
- Start in a split stance so the back knee is behind the hip
- Weight is mostly on the front foot
- Knee is stacked over toe and in front of the ankle
- Hold the slam ball by the hip of your front leg with the opposite shoulder facing forward 

Action 
- Jumps straight up
- Switch your feet in the air so the opposite foot lands where the other foot was
- Switch the slam ball in mid air

Slam Ball Split Jumps

Setup 
- Grab the kettlebell by the horns 
- Assume a slightly wider than shoulder width stance

Action 
- With a flat back squat down
- Then jump up and bring your feet together at the top
- Hop and jump back down into the bottom of the squat and repeat

Kettlebell Squat Jump with Heel Touch

W4/D3 W4/D3 Legs

Philip

Wayne

Great intro and good info to maximize program efficiency

Program Intro - Watch this first

Mike O’Rourke

Appreciate the variety of strength with stability

Ross

Jamie

W1/D1 W1/D1 Upper

Brother.Joshua

What a grinder of a finisher with rear banded split squats. We are going to be wobbly thereafter. 🤣

Evette

W1/D2 W1/D2 Linear Speed/Power

Mark

Excellent workout. Legs feel worked out, actuve and mobile

Franco

W1/D3 W1/D3 Legs

I used to totally hate doing these type of workouts. However love this style. Zone 5 training on this one and not out of breath! Bouncy fast and strong! Beats any old treadmill💪 ❤️🙏

Damn are you a genius in how you built this workout

That the day after leg day was amazing, it brought the pump back but also had to focus on correct form to preform them all at a higher level. Excited to see where I stand after off-season for pro highland games

Chase

W1/D4 W1/D4 Agility/METCON

WTF just happened! And that half-kneeling multi-superset combos were brutal. Looking forward to it again!

Nick

W1/D5 W1/D5 Total Body

Bryn

Emily

W2/D1 W2/D1 Upper

Love days like this that leave me both taxed and refreshed. Feeling better after every MM Strength workout.

Rico

I Can sprint at 40!thanks for the workout.

Rodolphe

W2/D2 W2/D2 Linear Speed/Power

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

W2/D3 W2/D3 Legs

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

Really felt the abs and gluts helping the arms on this one very nice

Cole Otto

W3/D1 W3/D1 Upper

I felt I got a good warm-up to do the sprints.
I remember how much I like running !

Kathryn

I'm slowly getting the hang of these sprint & coast drills. Great work 👏 👍

Great workout before the big game. Fly, Eagles Fly!

W3/D2 W3/D2 Linear Speed/Power

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

Rick Smith

Gabe

W3/D3 W3/D3 Legs

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

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

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

W4/D1 W4/D1 Upper

I love these linear speed / power days. And I start to get more and more comfortable with the skips and the rhythm of it 😁🫡

W4/D2 W4/D2 Linear Speed/Power

Kevin

One more workout then I'll repeat this program before moving on to the MASS Performance

W4/D4 W4/D4 Agility/METCON

Excellent way to finish this section, 10/10

W4/D3 W4/D3 Legs

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