Name: Playbook - Jeremy Scott - April 18th Thursday Back & Abs
Uploaded: 2024-04-25T15:48:23.155Z
Duration: 45 min
Description: April 18th Thursday Back & Abs

Greg Parks

Jeremy

DAY 4: BACK & ABS

Mobility Prep 

1. DB Deadlifts
2. Pullups
3. Single Arm DB Rack Row
4. TRX or Rope Face-pulls
5. Overhand Lat Pulldowns
6. Underhand Lat Pulldowns 
7. AB wheel rollouts
8. Toes to Bar

- 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

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 6-8 reps

DB Deadlifts

- 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

- Stand behind the rack with your feet staggered and knees slightly bent, and hold onto a dumbbell using a neutral grip with one hand
- Press your other hand into the rack to support your upper body
- Row the dumbbell up toward your waist until you feel a strong contraction in your lat and mid-back muscles
Lower the dumbbell back down until your arm is extended 
- Complete desired reps then repeat on the opposite side

4 x 8-12 reps per arm

DB Rack Row

- 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

4 x 8-12 reps

TRX Face Pulls

- Grab the bar with an overhand grip 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause, then release back to start position with control

2 x 8-12 reps

Lat Pulldown - Overhand Grip

- Grab the bar with an underhand grip 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause, then release back to start position with control

2 x 8-12 reps

Lat Pulldown - Underhand Grip

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

4 x 10-15 reps

Ab Wheel Rollouts

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar
- Lower your legs with control

Toes To Bar

April 18th Thursday Back & Abs

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

37:54 to complete. Fun WO. DBs 30#s and 25#s for curls & press. #strongerthanyesterday 💪

Guillermo

Great workout. Finished in 25:25. Curl to press at that rep range is awful

Adam

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Great 25 min workout!! Bottom loaded pulse squats...🥵

Sarah Miron

Jeff Ryan

Monday 4/29

Tuesday 4/30 Boxing

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

5/4 Saturday Rest Recover

5/5 Sunday Push-up Interrupt Advanced MetCon

37:50….what a workout…even if I’m a day late!

Todd

Amanda

Sunday MetCon 4/21 50-5-5 Set

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

April 18th Thursday Back & Abs

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