Name: Playbook - Jeremy Scott - Day 3 Total Body
Uploaded: 2024-03-19T15:15:52.637Z
Duration: 40 min
Description: Day 3 Total Body

Gabriel

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

Ricky

Doug S

Always exactly what I need, even when I don't want to start!

CarrieAnne

Jeff Ryan

Did 4 sets of lateral raises and floor press. Felt great today! Great workout!

Travis

Burn 🔥. I did 3 sets of the lateral raises and floor presses. Didnt realize it showed 1 set till after. My shoulders will be feeing it for a couple days 👍

Benjamin

Sarah Miron

Dave Greene

Day 3 Total Body Rest time 60 seconds between sets 

- Lower Body Mob prep video 
- Bodyweight  Step Ups – 4 minutes 
- Side Plank – 1 minute x 4 sets 
- DB Lat Raises 4 x 15 
- DB Floor Press 4 x 10 
- TRX Rows 4 x 15 
- DB Hammer Curls 3 x 10 
- Dips 4 x 15

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Wearing a weighted vest
- Place one foot up onto the box or bench and push through your elevated foot, bringing your back leg up to standing position on top of the box
- Step down and repeat with the opposite leg
- Working back and forth for time or reps

Weight Vest Step-ups (can be bodyweight)

- 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

- Start in a standing position, holding dumbbells at your sides
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

- 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 (DEAD STOP)
- Press the weights to full extension by contracting your triceps and chest

DB Floor Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

DB Standing Hammer Curls

- 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

Day 3 Total Body

Sami jarjour

First workout. Felt great. Legs are rockkked

Erin

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

Nick

Day 1  Total Body

30 minutes of treadmill with 10lbs in a backpack

Kimm

Day 2 Rest or Ruck 30 minutes

Day 4 Rest or Ruck

Terri

Francisco

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

Austin

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 3 Total Body

Community

More workouts from Jeremy Scott