Name: Playbook - Jeremy Scott - #101 Sunday MetCon Inside the App Bodyweight Only
Uploaded: 2024-04-18T19:45:54.245Z
Duration: 40 min
Description: #101 Sunday MetCon Inside the App Bodyweight Only

Full breakdown inside the video enjoy friends.

- 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

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- 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 starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

#101 Sunday MetCon Inside the App Bodyweight Only

Didn’t have a lot of time to workout this morning. But this was the perfect amount of time, butt kicking workout I needed!! 💪🏼👊🏼

Madison

Eric Shelton

I knew I would feel so much better if I did this to spite the fact that I’m on the opposite coast and it was 3 AM my time
5 rounds ✔️

Alyssa

Bodyweight Only MetCon x 5 Rounds

Gina

9/26 Lower Body Tuesday Bodyweight Only

Metabolic Mobility Flow Sunday Series

Sunday MetCon 5/3 Single DB

Greg Parks

Jon H

Great workout when I don’t have any equipment handy. No pull up bar so I did core work

Kerry

Bodyweight Day 6/8 Thursday

Super Spider-Man 5 Min Flow

Spine Walks Brisk Pace

🔥🔥🔥🔥
Those skater hops with the touch! Cooks quicker than ramen on the stove

John

Michael

Igor

Hotel Abs Cardio Circuit

Low Back Glute Opener

Burpees & Bear Crawls

Emanuel

Upper Body Tri-Set DB 10/10/10 Waterfall

Combined this with a little 1.5 mile run walk this morning while at the beach. Good wtuff

Phil

Great workout while I am
Traveling this week 👊🏼💪🏼

Adam Livesay

Nice and quick but heart pumping…loved it.

J Beget

Squat to Push-up Countdown -1 Rep

Sunday MetCon May Hot 100

One of my favs! 36min
Added kneeling halos before flys
BBS subbed for split squat.

Kimm

Great hotel workout, throw a towel and begin. Heart pounding and sweaty !!!!!

Tracy

Bodyweight Only MetCon 9/26

Kenin

Love this finisher. I do it 2-3x/wk., but I start from nine and count down.

Jonathan

🥵👊🏾3min 24 that was a great finisher!!

Delwyn

Burpee & Jack BW Finisher

10 Second Abs 10-3 Circuit

Loved it! .25 run added to every round and set the clock to 40 min!

Chandler Cox

Tougher than expected. I did 3 and a half rounds in 35 minutes.

Mike

Heart ❤️ Rate Hotel Bodyweight Only

My first time doing this style of workout and I loved it!  23:17

Katie Merkent

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Death by Burpee

great info .. when you are not sure exactly which muscle group area you are working, like me 😊

#101 Sunday MetCon Inside the App Bodyweight Only

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