Name: Playbook - Jeremy Scott - 6/27 Upper Body Push Pull Press
Uploaded: 2024-03-05T17:46:28.224Z
Duration: 45 min
Description: 6/27 Upper Body Push Pull Press

🥵 😓 👍🏼 those burpee’s though!

Anthony

Needed this change up today. Each time I feel a certain area is requiring a little more rest, or modification, the weekly workouts have a Jedi like mindset and know what I want/need/feel.. The force is strong with this app..

Christopher

Martijn

Alan Sarpy

It was tough, I am out of shape, but really enjoy the app, a lot of different workouts and can’t wait to try some of the recipes.

Erik

Provide modification exercises for instance for people who can’t do pull-ups.

Pamela

Shoulders💪so torched🔥could barely wash my hair after😂

Gabe Walker

This seemed innocent, but the timed sets in the second half were brutal! 💪

Anna

Jon H

Another great sweat and most definitely a great push

Bryan

Tommy

Can’t feel my body at the moment. 😂🔥

Braden

This push pull workout was great! I love the variety of this programming 🙌🏼👊🏼💪🏼

Adam Livesay

Holy s*** 🥵. Last 2 mins were hell! As always thank you J.

Carles

2 min burpees at the end was rough…chunked it out in 3 different sections, stopping the timer between. Really had to drop weights on the times pushes, 1 min is longer than you think

Andrew

Upper Body Push Pull Press resting 60-90 seconds between sets more if needed. If you can’t do pull-ups use TRX or band assisted.

- 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

- 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 and push yourself halfway up, lower back down to 90 degrees then press through your hands, returning all the way up to starting position

1.5 Rep Pushups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- From a standing position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press the dumbbells above your head while turning your wrists so that your palms face forward (away from your body) until your arm is fully extended
- Lower the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again

DB Standing Arnold Press

- 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

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Bent Rows

Half Kneeling Double Overhead Press

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 2x
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Double Pushup Burpees

6/27 Upper Body Push Pull Press

Friday April 5th AHJ Shoulders & Core

Tuesday April 2nd AHJ Chest & Tricep

Thursday April 4th AHJ Back & Biceps

Not easy. 
60 lb DBs bench
30 lb Arnold’s
25 lb preachers

Greg Parks

Robert

Jeremy

Friday 3/29 Upper Body

Fun one. Push-ups for a minute are a killer. 
Air bike 8 minutes left be gasping 😱

6/27 Upper Body Push Pull Press

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