Name: Playbook - Jeremy Scott - 20-40 Squat & Lunge Countdown Challenge (Advanced) 3/17
Uploaded: 2023-03-22T15:52:13.305Z
Duration: 30 min
Description: 20-40 Squat & Lunge Countdown Challenge (Advanced) 3/17

30 mins all blood is currently in my legs 🤣

Brandon Huddleston

Rodney

Brutal… Jeremy- how the hell you do that in 20min?? I was 35min! 🔥 🔥

Jack

Jeremy

- 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

20-40 Squat & Lunge Countdown Challenge (Advanced) 3/17

Just under 45mins to complete. UH rows were 💀🥵. DB 35#s for all movements. Stronger than yesterday 💪

Guillermo

Great metcon!  80lb thrusters, 70lb rows, 35lb lateral lunges, 40lbs for tri extension and 50lb for set snatch 😎🌶️🥵

Robert

26 minutes.  Did the 5 rounds. But switched the order for push ups and snatches

Just finished up week 8 of ripped in 10 last week. Been completing Metcons each Saturday through out.  Second time completing ripped in 10

Zach

5-20 x 5 Sunday Advanced MetCon April 14th

Burn burn burn
30 lbs Bulgarians
70 lb goblets
155 hex deads
25 lb lunges
😱😱

Greg Parks

Missed some leg workouts so used this as an introduction.  I want to be able to walk tomorrow.

Mark Miller

Monday April 15th Lower Body

Three hours later and I still got the muscle shakes in my chest from this one

Tuesday April 16th Chest & Triceps

April 17th Wednesday Mobility & Ruck

April 18th Thursday Back & Abs

Friday April 19th Shoulders/Biceps/Calves

4/20 Saturday Rest Recover

Sunday MetCon 4/21 50-5-5 Set

That was a good one! It’s been a tiring week :)

20-40 Squat & Lunge Countdown Challenge (Advanced) 3/17

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