Name: Playbook - Jeremy Scott - 10/6 Total Body Lower To Upper Time and Rep Sets
Uploaded: 2024-04-18T19:45:54.740Z
Duration: 45 min
Description: 10/6 Total Body Lower To Upper Time and Rep Sets

Tricia

Lower body to upper body total body workout

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Box Squats

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

DB Goblet Lateral Lunges

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross cross behind you, reaching down to touch the ground with the opposite hand
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hop with Touch

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the high plank position
- Rotate your body into a high side plank position, forming a T with your arms and body
- Return to starting position 
- Repeat the entire sequence, rotating to the opposite side

T-Pushups

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor (DEAD STOP)
- Press the weights to full extension by contracting your triceps and chest

DB Floor Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your face toward the handles, elbows high and wide
- Engage your rear delts and back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Face Pulls

10/6 Total Body Lower To Upper Time and Rep Sets

Friday Total Body April 12th

Can't believe it took me a year or so to notice all the full body workouts in one tab. Great stuff!

Wednesday Total Body April 10th

Monday Total Body April 8th

Friday 1/26 Total Body

Monday Total Body 1/22

It’s harder than it is on paper. Great hotel workout 🏨

John

As usual. A very good workout. I did 5 rounds in 39:45 with 25 LBs.

Nicholas White

5 rounds + 2 ; 50 on db rows, 40 lbs on rest of movements

Robert

12/22 Friday Total Body **

Montana

Greg Parks

Jon H

Wednesday 12/20 Total Body **

A nice one to hit a little of everything.

Zach

Monday 12/18 Total Body **

10/5 Mobility & Ruck Work Thursday

Total Body AMRAP 30 Min 9/8 Friday

Awesome workout. Didn’t have time to do the lunges straight so I put it in during the rest times of some stuff later in the workout. Rushing before the gym closes

Caleb

Heavy weight nice for a change
90lb sumo squats
80 lb bench
80lb DBs deads 
50 lbs shoulder
Pull-ups 17-11-9-8
Walking lunges 207 steps in 10 minutes. Ouch

Lunges almost killed me on a Monday, liked the heavy sets with ending though

Rob Renschler

7/17 Monday Total Body Strength 5 x 4

Tonya

Burn baby burn. 
Started thinking 3rounds then maybe 4 but started feeling stronger so pushed HARD and got 5 rounds 😱
Used 25 lbs DBs for everything except skaters where I did 10 lbs.

Bryan

Total Body AMRAP 30 Min 7/20 Thursday

Thanks for this breakdown!  I’m very interested in trying rucking.

Katie Merkent

Rucking 101 Breakdown

Perfect travel workout even in 118 degrees -Palm Springs 😂

Alyssa

Took me 38:20 to complete 4 rounds. Happy 4th all.

Total Body DB Circuit 5/25 Thursday 40 Min AMRAP

Amazing. What a workout. Very nice to complete a workout and feel like you hit maximum expenditure😎

Simeon

Nice paced workout. Nothing to kill you but challenging.

5/19 Total Body Basics Friday

Jeremy

Gregory

5/15 Monday Upper to Lower Total Body

Margaret

What a great cruiser ❤️💪🏼

40 lbs goblets 
30 lbs lat lunge
40 lbs DB floor press

Adam Livesay

5/17 Wed Lower To Upper Time and Rep Sets

Mike

Anthony

Great full body workout using lots of different weights from 25lb - 50lb DB’s + chin ups. Thanks!!!

Rich Brown

Monday 5/8 Total Body Upper Heavy Start

Total Body Mid Week Wednesday Flow 6/7

Delwyn

Felt so good. First time that I could do the full minute split squats. 
Step ups 15 lbs
Skiers 20 lbs
Curl and press 30 lbs

5/10 Total Body Lower Heavy Start

Time Sets Total Body Monday 6/5

Love the whole body workout. 
30 lbs Bulgarian splits
45 lbs incline
60 lbs dead’s
25 lbs alt kneeling Arnold’s

5/12 Total Body Full Flow Straight Sets

That’s a humbling workout. I used 30# and 25# dumbbells. The pull-ups need work.

8/31 Wednesday DB/BW Total Body Lift

Fun. 
75lbs farmers
30 lbs overheads
Row 8:15

Thursday May 4th Mixed Endurance Day

Great workout!! Little upper. Little lower. Mobility at the end!! 👊🏼

Kimm

All Reps Total Body Wed 4/19

38 min. Cut out 1 round per exercise to fit it in before work. Although I did all the KB swings!! These are a fav!! ✌🏻.

Happy Monday. 
First time I could do inclines with 50lbs. Hallelujah. 
40 lbs for rowing but dropped to 30 lbs for last set.

Loved this Monday workout 🙌🏼👊🏼💪🏼

Total Body Big 5 - Monday May 1st

Joseph

Total Body Straight Sets Monday 4/17

Total Body AMRAP 30 Min 4/21 Friday

6/1 Push Pull Legs Thursday

Friday 7/28 Total Body

Excelent 💪🏽💪🏽💪🏽💪🏽

Gaby

Biceps definitely pumped. 
Never done elevated heel squats. Seems like a nice stretch.

Mark Miller

Wed May 3rd Total Body Legs First

Nice. Quads burned at the end for sure. 
50 bench
30 renegades
30 single squat topress

10/6 Total Body Lower To Upper Time and Rep Sets

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