Name: Playbook - Jeremy Scott - Bodyweight Day 6/8 Thursday
Uploaded: 2024-04-18T19:45:54.236Z
Duration: 45 min
Description: Bodyweight Day 6/8 Thursday

Greg Parks

Jon H

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

Kerry

- 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

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Flexor Hallucis Longus  -legs extended heels not touching the floor throughout. Full squeeze on each Rep and full stretch at the bottom of each Rep.

FHL Calve Raises

- 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

- Start with your feet hip-width apart
- 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

Bodyweight Alt. Lateral Lunges

Flossing side to side driving both knees to the floor controlled. Advanced pick your hands up and put them in front of your body beginners keep hands behind.

90/90 Switches

- 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

- 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

Bodyweight Day 6/8 Thursday

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

#101 Sunday MetCon Inside the App Bodyweight Only

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

Bodyweight Race to Zero MetCon

5-5-10 Bodyweight Challenge

Death by Burpee

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

Bodyweight Day 6/8 Thursday

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