Name: Playbook - Jeremy Scott - Day 11 Upper Body Bodyweight Focus
Uploaded: 2025-09-14T19:10:15.360Z
Duration: 60 min
Description: Day 11 Upper Body Bodyweight Focus

Amanda Jordan

Used bands on pulls up and still died ☠️😂

Chris

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

Jackson Lee

Krysta

Manny

Jarrad

3 min of yoga pushups at the end was just mean

Mike

Adam

Manny Melo

Struggled on this one. Felt fatigued coming into this day.

Damian

Tough first workout after a week of being sick. Feels great 💪

Emanuel

So tough. 3 min yoga pushups is a wild ask. 🥵

Kevin

🍿big time … lots of push ups versions in this WO. Had to go through some subs … band assisted pull ups & chin ups to avoid shitty reps, and bench dips. Upper body feeling it 🦾

Guillermo

Kelly

This was tougher than expected with low motivation but we survive and advance! 🥵☠️

Hunter

Out of sequence, but I have a ten mile run tomorrow and next Sunday, so I’m saving my legs 😂

Sarah

Burner for sure! Yoga push-ups at the end were brutal!

Kerry

Dips after the push-ups got spicy quick 🌶️

Jeff

Vols7328!

Robert

This was pretty tough, had to use a band assist on the chin ups. So much volume, are people doing this strict and without bands?

Sarah miron

Benjamin

My wrists don’t love push ups so I substituted lateral raises and front raises for more shoulder work.

Melissa

I’ve never been so glad tomorrow is leg day

Dave Greene

Kenin

All the pull-ups. All the push-ups. Can’t be feeling down after a workout like that!

Brock

Pull-ups to King Kongs to Chin-ups…. Whoooooo. Good body weight training!!!

Tony

This session right here was just about finishing the reps.

Zach

Little bit of a quicker pace on this one, I like it 👊

Dan Doverspike

Thankful for a year under my belt with JSF- This was taxing, upper body burn.

Tracy

Jeff Ryan

Rough and rugged. Pushed myself to the finish line.

Awesome awesome workout. Loved this one! Usually don’t like all BW stuff but this was great. Swapped day 11 and 10. Will do 10 tomorrow.

Caleb

Great workout! Shoulders are cooked 😅🙌💪

Doug

Wow!   I loved this routine.  That finisher really got me.

Katie Merkent

T-Pushups 10 x 4 sets 
Pull Ups 10 x 5 sets 
King Kong Pushup 15 x 3 
Chin Ups 10 x 5 sets 
Bodyweight Prone Alt. Rows 40 x 2 sets 
Dips – 15 x 4 sets 
Yoga Pushup – 3 minutes x 1 set

- 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

- 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

Wide Grip Pullups

- Start in a high plank/push up position 
- Take one hand off the floor and touch the opposite shoulder (making a fist), repeat on the opposite side
- 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

King Kong Pushups

- Grab the bar with an underhand grip (palms facing you, hands close)
- Pull yourself up until your head is above the bar, keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Close Grip Chinups

Bodyweight Prone Alt. Hand Rows

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- 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

Day 11 Upper Body Bodyweight Focus

Brian

Welcome Video Pre Day 1

FAQ Video Pre Day 1

richard

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

Theresa Smith

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

Bryan

Peyrondet

Day 1  Back & Biceps

2nd time hitting this program. 1st time was tough m, but much more ready this time around. Betta sweat! Great workout

jason

Day 2  Chest & Tricep

Smoked legs. Walking lunges are brutal at the end

Matthew Lawless

Day 3 Lower Body

Day 4  Shoulders & Core

I foresee more MetCons and core work ahead of me. This workout pointed out some glaring holes in my workout program that I want to address. Ass kicker of a workout tho!

Day 5  Metabolic Mobility

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

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

Day 7  Mobility

This one is a kind of choose your own adventure based on the weight. It will either be bad or really bad

Day 8 Single leg focus

Albert

Day 9 Upper Body Straight Sets

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

Day 10 Core & Conditioning Assault Bike Sandwich

Still one of my favorite bodyweight workouts.

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

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

That finisher was devastating🔥💪🏻

Day 23  Chest & Tricep

6 minutes of walking lunges after all that is almost more mental than physical, but my legs would beg to differ.

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

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.

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

6 minutes of walking lunges after all of that was diabolical. But we got it done and feeling stronger than ever!

One of the best lower body routines. Legs are 🔥

Andrew

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Garret

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 11 Upper Body Bodyweight Focus

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