Name: Playbook - Jeremy Park - Day 20: Full Body Strength
Uploaded: 2023-09-03T20:51:30.997Z
Duration: 75 min
Description: Day 20: Full Body Strength

Nishil

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Jasmine

Kristoffer Næss

Working on compound movements to strengthen the body. Should be a super fun workout. Finishing off with a solid 3 mile run.

Focus: Lowerbody
- I love box squatting because it takes all the pressure off your knees
- try to go heavy and really push the weight
- sit back into the box then explode up with power
- doing a lot of sets, try to increase the weight each set

Box Squats

Focus: Chest
- going for heavy sets
- breathe and take your time with the rest
- on the sets with 5 reps stick with the same weight, but next time you do this workout increase the weight by 5-10lb

Heavy Flat Bench

Focus: Lats
- a strength exercise that will make you feel like a beast
- add weight onto you pull ups slowly
- make sure your form is on point and you feel it in the lats

Weighted Pull Ups

Focus: Lower Back
- these will grow your back like crazy
- isolation for the lower back but also workout the entire upper back when lifting 
- keep your back straight
- bar should be at knee level
- send me videos of your form so I can check and see via IG
- take long rests 
- increase the weights each week and each set

Rack Pulls

Focus: Full Body
Sled pushes are the best for leg drive
- use max effort 
- take long steps and drive into the ground
- try to go about 20 yards

Sled Push

Going for a nice easy pace.
3 miles is a perfect distance to get the legs pumping 
Record your time!

3 Mile Run

Day 20: Full Body Strength

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

I keep coming back to this program… because it is that good! 💪🏾🔥

clarence

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Day 1: Strength Chest & Triceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Keevin

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jacob

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Jose Zacarias

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Johnathan

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Bolton Bulutoglu

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

Mario

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Adrian

Day 22: Ripped Chest & Back

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Alex

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Ryan Grundy

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

Fabricio Andree

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 20: Full Body Strength

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