Name: Playbook - Jeremy Scott - Day 22: Full Body Lift
Uploaded: 2024-04-30T15:53:35.716Z
Duration: 40 min
Description: Day 22: Full Body Lift

Boris

TARA

1. DB Squats: Front Squats, Rack Squats, Split Squats or Goblet Squats (pick one of the listed squat variations) 
2. DB Floor Press 
3. DB Bent Over Rows 
4. DB Deadlifts 

ABS:
- Shin Huggers

***Add in one additional exercise of your choice 3-4 sets of weak point training or anything you wish to work on and improve***

- Begin by holding dumbbells in front rack position, 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

4 x 6-10

DB Rack Squats

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor 
- Press the weights to full extension by contracting your triceps and chest

4 x 6-10

DB Floor Press

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

4 x 6-10 each side

DB Alt. Bent Rows

- 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 10-15

DB Deadlifts

- Lying on the floor with legs extended, arms extended overhead 
- Explosively sit up as you tuck your knees in, hugging your shins
- Extend back out to starting position with control

Shin Huggers

Day 22: Full Body Lift

3.75 rounds. Felt good but and intense 20 minutes.

Heidi

3 1/2 rounds. Tough strength and conditioning workout

Jeff Ryan

Repeating this!! Felt great to do a metcon. 4.5 rounds

Sarah Miron

Day 1: Metcon

It was great.  I wasn’t sure if I was suppose to do all four rounds of one exercise and then move on but that’s what I did.   

I feel like can hold heavier  weight but my grip starts to wear out on me.  

Do you take any pre workout?

Maritere Sepulveda 

Able to go up in weight after doing Cut and Jack Program

Day 2: Full Body Lift

Def hard for me. Not a good jump rope.  I did do 5 cycles then jumped on treadmill at 6 incline with my weighted backpack. Did .25 followed by another circuit to complete 5 additional.

Had to use styrofoam plates as my sliders but killer workout!

Courtney

Day 3: Metcon

How many total repetitions will it be in one exercise for example the first …40 ?

DIlraj

Day 4: Full Body Lift

Awesome. That’s a good go-to for a kick in the butt 💪🏼😅

That was a good workout.  Much harder than it looked

Such a fun workout. I like that I can swap out some moves that are hard for me to do.

Kimm

Day 5: Metcon

Matt

Day 6: Active Rest

Day 7: Active Rest

Holy moly.  Found my weak spot.  Couldn’t do most of these moves for 60 secs unbroken. Next time! 🔥

Darcy

Day 8: Metcon

Abdominal exercises have always been my weakness

Wow 🙌🏻 live this workout ⭐️⭐️⭐️⭐️⭐️

Thomas

Good way to start my Saturday ☺️🔥🔥

Day 9: Full Body Lift

Wow!!🥵 No room for errors in those jump ropes..barely a break for those 1st two exercises

Day 10: Aerobic EMOM

Good cardio and strength workout. Out of breath

Tough 20 minutes. Made it 5 full rounds and through pushups on the 6th

Second time doing it. Used 20kg and kicked my ass even more !

Robert Maurer

Day 11: Metcon

Roberta

Day 12: Full Body Lift

I couldn’t this work out last time but this time I did all the 10 reps . My body is getting stronger  each day with these  work outs . Iam looking at transforming my body in a year or even lesser time if I keep doing these . Love them …

Day 13: Metcon

Morning, getting better at the Mt Climber Push-ups I think, 10-10-5-pushed hard on last round 8. I have a bad wrist, but I'm doing Full Body Push-ups ☺️☺️☺️☺️☺️

Getting better ☺️ My Climber/ Push-ups (full body Push-ups NOT knees) 14-11-8-10 pushed hard on last round🤗🤗🤗🤗🤗

Adam

Day 14: Full Body Lift

Day 15: Metcon

Day 16: Active Rest

Day 17: Active Rest

Morning, sorry was supposed to be 5stars, Mickey played with my phone(he's a puppy)🤪 got 3 rounds done instead of 4, Isabella isn't feeling well, and tornado Mickey is in my room early🙃

Nice core + cardio session. Added 1 min row at the end of ea round. Feeling great 💪

Guillermo

Day 18: Metcon

Day 19: Full Body Lift

Shovelled some snow, then did this, I'm good🤪😊😊🔥🔥🔥🔥🔥🔥

Enjoyed this cardio session … it definitely keeps you on your toes. 💪 I did it as 30min EMOM to round up the sets to 10. OCD kicking in 🤣

Day 20: Aerobic EMOM

Good way to start the day ☺️🔥🔥🔥🔥🔥

Great sweat session. I extended the time to 30min AMRAP and added 20 KB Alt snatches at the end of ea round. I was able to unpack 5 rounds w/ a 40# KB 💪

This was a burner!!! Worked from home today and was able to complete this plus the ab workout “sweat & smile” on my lunch! I was challenged to smile after this one… Harder than it looks when you can’t catch your breath! #challengeaccepted 🥵🔥😂

Faun

Day 21: Metcon

This work out was like Miami 🔥🔥🔥spyce!!!

Brent Johns

Day 23: Metcon

Chris

Day 24: Full Body Lift

Day 25: Metcon

Day 26: Active Rest

Day 27: Active Rest

After 2 days of Body rest, that was good🔥🔥🔥

José Santos

Day 28: Metcon

I've definitely come a long way☺️☺️🔥🔥🔥🔥🔥🔥

Day 29: Full Body Lift

And just like that I COMPLETED it🎉☺️🎉 took alittle longer, with a reset, but feel stronger☺️

Day 22: Full Body Lift

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