Name: Playbook - Jeremy Scott - Day 10 Core & Conditioning Assault Bike Sandwich
Uploaded: 2024-07-30T15:03:56.390Z
Duration: 60 min
Description: Day 10 Core & Conditioning Assault Bike Sandwich

Manny

Wowsers, 100 calories out the gate and 100x feet to bar is like getting hit by cricket bat/baseball bat 🏏
Definitely earned the beers with this one! Thanks

John

Kerry

Nice one!! Those 100 toe to bars were true test!

Manny Melo

Travel and sick slowed me down last week. Back. Thanks JS

Got after it from the hotel gym!
Used a stationary bike; they had no mat or bar to hang from so I did deadbugs from a flat bench in place of TTB.  Awesome workout!

Katie Merkent

Did a 1K on the tower for the first airdyne and did the 75 burpees for the second. Brutal!

Caleb

Matt Raudenbush

Some modifications but awesome ab burner!

Sarah Miron

I’ll summarize this in one symbol … ☠️

Guillermo

That kicked my but 🙌🏼 Took 49 minutes to complete 🥵

Adam Livesay

This was a nice break from the heavy stuff but also felt great to get the heart rate up! Those carry’s were tough.

Hunter

Vols7328!

Great core and forearm workout. Nothing like a minute under tension to show you which side is stronger and which need more work!

Brock

Chris

Robert

Tough workout today.  A lot of modifications for me.

Jeff Ryan

Swapped row for the bike, the bookend is nasty

Adam

Medieval = toes to bars. Had to mod to hanging knee raises half way through

Dave Greene

First time using assault bike with an actual goal/part of a workout. Killer 🔥

Benjamin

Theresa Smith

Corey Lenius

Nick

Really enjoyed this one.. definitely gets the heart pumping.

Kenin

Tony

The much air bike makes ya out some work in.  Good session

Zach

Dan Doverspike

Kevin

Doug

Assault Bike 100 cals 
Toes to Bar 100 reps 
Single Arm DB Farmers Walks 1 min on 1 off x 3 sets 
Side Planks 1 min on 1 off x 4 sets 
KB Full Body Extension 15 x 4 sets 
Assault Bike 150 cals

- Work for time, distance, or calories
- Increase speed as comfortable

*If no bike perform 50 Kb swings or Burpees

Assault Bike (Airdyne)

- 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

Single Arm DB Farmers Walk

- Lie on one side, legs extended and stacked from hip to feet
- The elbow is directly under your shoulder
- Ensure your head is directly in line with your spine
- Engage your abdominal muscles, drawing your navel toward your spine
- Lift your hips and knees from the mat while exhaling
- Your torso is straight in line with no sagging or bending
- Hold this position for desired time

Side Plank

KB Full Body Abs Extension

- Work for time, distance, or calories
- Increase speed as comfortable


*If no bike perform 75 Kb swings or Burpees

Day 10 Core & Conditioning Assault Bike Sandwich

Brian

Welcome Video Pre Day 1

FAQ Video Pre Day 1

I started tracking about a week ago to get back on track and figure out my macros again!

Going to use the next couple of weeks before the program starts to track my macros and see where I am hitting and missing. And to figure out a few go to items when time is short or life gets in the way so I don’t fall back on bad habits.

Quick Nutrition Chat Pre Day 1

Really have focused on mobility and it’s made such a difference.  Thanks JSF

The importance of mobility training cannot be stressed enough, it has been so beneficial and definitely helps prevent injury too.

The mobility stuff is worth the price of the app alone. Everything else is just bonus! Love the phrase “aggressive mobility” and looking forward to attacking this challenge.

Mobility Rest Recovery Pre Day 1

Day one of action hero! This program is gonna rock

Jackson Lee

Mike

Zachary

Day 1  Back & Biceps

Absolutely wiped after that one. Great workout.

Kathleen Sierota

Day 2  Chest & Tricep

I’m still alive but I’m barely breathin! lol legs are jelly

Legs are smoked after that one.  🔥🔥

Day 3 Lower Body

Tai and Brendan

Day 4  Shoulders & Core

Jarrad

Day 5  Metabolic Mobility

Felt good to get through everything! Ready for the next workout!

Garret

Day 6  Mobility

Much needed mobility and 45 min elliptical. Ready for week 2!

Spent an hour doing this at the gym in the sun and my legs, hips, back feel great. It’s a lovely check in and softening exercise that will help me get through my 10hr shift on my feet. Thank you!

David Molloy

As good as yesterday!! Walked/jogged 4.25 miles then did mobility!! It was amazing.

Kimm

Day 7  Mobility

Justin

Day 8 Single leg focus

Albert

Great way to finish with those Atomic pushups 😮‍💨 
Thanks for the sesh

Day 9 Upper Body Straight Sets

First HOT day of the year in NC and I’m sweating like crazy. What a burn

Day 11 Upper Body Bodyweight Focus

Body weight workouts are the true test of strength 🔥🔥🔥

Day 12 Lower Body Bodyweight Focus

Very helpful and I’m really starting to enjoy being in the gym to stretch and open up the movement patterns

Felt really good to focus on the mobility today. It’s really nice to slow down and focus on the tight spots or areas that need a little extra lovin. The hangs and what I call “the kitchen sink” is my absolute favorite stretch. Feels so good!

Day 13  Mobility

Day 14 Mobility

Total body was nuts. 5 am workout day LFG

Day 15 Total Body Check in #1

Substituted an hour ruck walk for the deadmill sprints.

Did :30 sprints on and :30 off on assault runner

Danielle

Day 16 Deadmill Sprints & Mobility

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Day 18 Mobility & Rucking Workout

Day 19 Total Body Checkin #3

Went on a 2.5 walk with a 18# weight vest.

20 minutes treadmill max incline @ 3 mph holding 5 lb weights…ready to dominate the day

Day 20  Mobility

Day 21  Mobility

Ezekiel

Day 22  Back & Biceps

Not enough time to finish but a sick upper body pump

Andrew

Day 23  Chest & Tricep

I fear Bulgarians every time, idk how you can go 100s so calmly

Maren

Day 24 Lower Body

Uriel

Day 25  Shoulders & Core

Day 26  Metabolic Mobility

Forgo to swipe yesterday but got that needed mobility done.

I forgot to mark this as complete but got in extra mobility yesterday!

Day 27  Mobility

Mobility done and a nice easy 3 mile run for active recovery today.

Day 28  Mobility

Day 29 Single leg focus

Nice one but got through it. Band pull apart are hard.

Day 30 Upper Body Straight Sets

Jon Shore

I find the toe to bar near on impossible to do so just mixed it up with some lying leg raises...
Not going to lie. I couldn't finish the 150 Cals at the end. I was ready to pass out 🤦🏾‍♂️🤪🤪🤪

Anthony

Day 31 Core & Conditioning Assault Bike Sandwich

Day 32 Upper Body Bodyweight Focus

Day 33 Lower Body Bodyweight Focus

Needed this. Hip flexor, psoas and piriformis on my right side is so tight.

Day 34  Mobility

I love that this is on the program several times! Forces me to do it and feels amazing!!!

Two days of foam rolling in a row felt great

Day 35 Mobility

Hey. Need an alternative for renegades..  it’s bothering my right shoulder on the pull.

Damian

Day 36 Total Body Check in #1

Rower and did 20 rnds at 20 sec sprint and 40 sec rest

Used air bike and added 100 push ups in 10 minutes as a finisher

Day 37 Deadmill Sprints & Mobility

Day 38 Total Body Check in #2

Embracing rucking … 25#s of pure sand on an ol backpack 💪

Day 39 Mobility & Rucking Workout

Day 40 Total Body Checkin #3

Got in around 45 minutes of mobility today between two sessions!

Day 41  Mobility

Day 42  Mobility

Day 43  Back & Biceps

Great session... struggled to finish the waterfall though... I was cooked..🥵🥵🥵

That finisher finished me! Great workout!

Day 44  Chest & Tricep

Love this session...mixed it up today and used some of the big boy machines at the gym for a change... 🤪🤣🤣🤣

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 10 Core & Conditioning Assault Bike Sandwich

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