Name: Playbook - Jeremy Scott - Day 1 Total Body
Uploaded: 2024-03-19T15:15:52.598Z
Duration: 40 min
Description: Day 1 Total Body

Sami jarjour

First workout. Felt great. Legs are rockkked

Erin

First day, first workout. Liking how it feels so far.

Nick

Jose Harari

Spicy. Had to modify the reps to 10 on everything, but followed the flow with weights that weren’t too heavy but also not too light. Will do this again!

Solid. Little taxing as I’m out of shape with having 3 kids and an infant. Adjusted the weight accordingly (ego in sick drawer) and rested a little longer than prescribed at times

Clint

Aaron

David

Perfect workout to get back at it 💪🏽

Francisco

Austin

CarrieAnne

Jeff Ryan

Felt great as always. Life has been a a struggle bus but I’m never giving up. Thanks for always having just what I need to get moving

Dena

Fantastic work out. Simple and effective!! 😃

Kimm

Perfect workout! Two kids, with one who’s only a month old, comes with very sporadic sleep. Am very grateful for these types of workouts during this time.

Travis

Great full body workout. This program is perfect with 2 young kids during the busy holiday season.

Benjamin

Great WO 💪, looking forward to this new program.

Guillermo

This was good all around to supplement my cardio work

Dave Greene

Loved it!! Perfect time of year to put this out!😃

Sarah Miron

Loved this first workout, great full body work.

Hunter

Amanda

Day 1 – Total Body Rest time 60 seconds between sets
 
5- minute anytime mobility prep video
- Slow bodyweight stepups 4 x 10
- DB Incline Bench 3 x 12
- DB Rack Row 3 x 12
- Band Pull-Aparts  4 x 50
- DB Goblet Squats 5 x 15
- Single Leg Hip Thrust 4 x 15

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

DB Incline Bench Press

- 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

DB Rack Row

- Holding a band near the ends, arms forward of the shoulders 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull-A-Part

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Day 1  Total Body

30 minutes of treadmill with 10lbs in a backpack

Day 2 Rest or Ruck 30 minutes

Gabriel

If your doing anything extracurricular with your fitness (boxing, BJJ, etc.) this is a damn good one to use on non-training days!

Day 3 Total Body

Day 4 Rest or Ruck

Terri

Day 5 Total Body

Day 6 Rest or Ruck

Good workout.  10lbs in a backpack for 20 minutes.

Day 7 Conditioning Day

Matt

Day 8 Total Body

30 minutes on treadmill with 15lb weighted vest

Day 9 Rest or Ruck

Great end to the year workout. 
30 min ruck
5 min cold plunge

Day 10 Total Body

Day 11 Rest or Ruck 30 minutes

Great challenge. I didn’t get all the exercises done but finished doing 40 min.

Day 12 Total Body

Day 13 Rest or Ruck 30 minutes

Thought my biceps were gonna explode on those carries. Good stuff there

Day 14 Conditioning Day

Great workout. Went a little heavier and did sets of 10. Good start to the week that I needed.

Glen

Great workout! Being honest with the rest really burns

Day 15 Total Body

Day 16  Total Body

Day 17 Rest or Ruck 30 minutes

Perfect blend when you are on a time crunch!

Emanuel

Day 18 Total Body

Day 19 Rest or Ruck

Always great. Thanks for your contribution

Ali Roberts

Day 20 Total Body

Day 21 Rest or Ruck

Good workout 30 minutes on treadmill with 15lb weighted vest

Day 22 Conditioning Day

Good workout.   Not sure if I crushed the workout or if crushed me. Maybe a bit of both

Added 1 min stationary bike after each set

Day 23 Total Body

30 minutes on treadmill with 15lb weighted vest.

Day 24 Rest or Ruck

52 min. 
Loved this one. But I like most workouts so that’s nothing unusual ☺️

Day 1 Total Body

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