Name: Playbook - Jeremy Scott - Day 30 Upper Body Straight Sets
Uploaded: 2024-07-30T15:03:56.699Z
Duration: 60 min
Description: Day 30 Upper Body Straight Sets

Jarrad

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

Mike

Dave Greene

Those atomic push-ups were a tough way to end the workout but the upper body is feeling strong. This was also the best I’ve completed the band pull-aparts and the chest-supported rows.

Brock

Vols7328!

That one I think is one of the hardest for me! Done with a fair amount of modifications!

Sarah Miron

Those damn 50 pull-a-parts....Holy smokes didn't get any easier

Travis Campbell

Felt good the second time around although those archers still are difficult. Moved up in weights on everything. 🔥

Hunter

Adam

Manny Melo

What a great burn. So many improvements. Love it!

Benjamin

Getting stronger 💪🏼! Dips and atomic push-ups are still difficult.

Kerry

Upper Body is definitely smoked. This routine is challenging with the 1 minute sets but really like it.

Kenin

Kelly

Tony

Dan Doverspike

Jeff Ryan

Zach

Atomic push ups are my nemesis. Focused on slow reps rather than quantity.

Tracy

The atomic push-ups killed me again but I improved throughout!!

Caleb

I am so happy to see that I’ve improved since the first round!…there are so many ways to measure progress!…some things I’ve increased weight on, others I’ve improved form.   Can’t wait to see where I go from here!

Katie Merkent

Archer Pushups 3 x 10 
Chest Dips 3 x 12 
Chest Supported Bi-Lateral Alt. Row 3 x 12 
DB Incline Bench 3 x 12 
Band Pull-A-Part 3 x 50 
Alt. DB Curl and Press 1 min on 1 min off x 3 sets 
Atomic Pushups 1 min on 1 min off x 3 sets

- Start in a push-up position with your hands placed wider than shoulder-width apart
- Keeping your body in a straight line, bend one elbow while keeping the opposite arm straight
- Your straight arm will offer some support while your other arm holds your bodyweight
- Press yourself back up to starting position 
- Complete desired reps then repeat on the opposite side

Archer Pushups

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Lean forward for more chest recruitment
- 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

Chest Dips

- Support your chest on an incline bench, a dumbbell in each hand
- Row the dumbbells up toward your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
- Then row each dumbbell individually 
- Repeating the entire sequence for time or reps

Chest Supported Bi Lateral to Alt. Row

- 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

- 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

- Hold a dumbbell in each hand at your sides 
- Curl one dumbbell up toward your shoulder, engaging your bicep
- Using a neutral grip, elbows forward of your body, press the dumbbell overhead
- Reverse the movement back down to starting position and repeat with the opposite arm
- Working back and forth for time or reps

Alt. DB Curl and Press

- Start in a high plank/push up position, feet on sliders
- 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
- Slide/tuck your knees in toward your chest and back out to starting position

Atomic Pushups

Day 30 Upper Body Straight Sets

Kevin

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!

Theresa Smith

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

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

John

Day 4  Shoulders & Core

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

Manny

Day 8 Single leg focus

Albert

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

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

Day 10 Core & Conditioning Assault Bike Sandwich

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

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 💪

Guillermo

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 30 Upper Body Straight Sets

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