Name: Playbook - Jeremy Scott - Day 46 Shoulders & Core
Uploaded: 2024-07-30T15:03:56.852Z
Duration: 60 min
Description: Day 46 Shoulders & Core

Man that 12min dumbbell finisher was real!

Garret

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Tony

Jeff Ryan

Dave Greene

Caleb

Felt those 2 minutes of lateral bear crawls!

Sarah Miron

Love to see my progress! Lateral bear crawls are still the most challenging

Kerry

Not going to miss that 12 metcon finisher! Great shoulder pump

Travis Campbell

Really like this week out — especially the 12 db carry

Robert

This program is really working. Increased some weights and feel strong

Adam

Manny Melo

One of my favorites in this challenge! 💪🏻💪🏻

Theresa Smith

Increased the weight in a couple areas. This was also the best I did with the lateral bear crawls! Feeling stronger for sure.

Brock

OH mobility and strength is improving 👊

Dan Doverspike

I love bear crawls!!!!?!…Jeremy, what have you done??  (I’m not sad about it)!

Katie Merkent

-Bear Crawls  
-BB Overhead Press 
-Kneeling DB Arnold Alt. Presses 
-DB Bent Rev Fly 
-Lateral Bear Crawls
-Ab Wheel Rollouts 
-DB Bear Crawls

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your right hand and left foot forward an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving forward

Bear Crawls

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press

- From a kneeling position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press one dumbbell above your head while turning your wrist so that your palm is now facing forward (away from your body) until your arm is fully extended
- Lower the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again
- Repeat this movement immediately with your opposite arm
- Working back and forth for time or reps

Kneeling DB Arnold Alt. Presses

- Stand with feet shoulder-width apart, holding dumbbells at your sides
- Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor
- Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend
- Raise both arms out to your side, on an exhale, keeping a soft bend in your elbows
- Squeeze the shoulder blades together as you pull them toward the spine
- Lower the weight back to the start position as you inhale (Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise)

DB Bent Reverse Flys

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your hands and feet laterally an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving laterally

Lateral Bear Crawls

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel Rollouts

Light DB’s bear crawl forward 5-10 yards before bear crawling back to starting position. Focus on a flat back and keeping the shins parallel to the floor.

DB Bear Crawl

Day 46 Shoulders & Core

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!

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.

Hunter

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

Kyle

Day 1  Back & Biceps

Man, this really worked this Triceps! Couldn’t fully finish

Great had to cut it short due to some shoulder pain

Thomas Brown

Day 2  Chest & Tricep

Mario

Great workout! Jeremy you’re a beast with the 100 db’s

Daniel

Day 3 Lower Body

Wow my arms and abs are dead. Great workout! The last 12 minutes are brutal!

Alyssa Weatherly

Great workout. Bear crawls smoke the shoulders and core !

Mike

Definitely a tough one! Sweating like a pig!!

Day 4  Shoulders & Core

7 rounds. Worked out the soreness from the week!

Day 5  Metabolic Mobility

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

Ended up hiking for 1 hour and then playing Pickleball for an hour with my 11 year old! Definitely sore in the legs from bear crawls!!

Sarah

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

Day 8 Single leg focus

Body is still sore from the previous days!

Day 9 Upper Body Straight Sets

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

Day 10 Core & Conditioning Assault Bike Sandwich

3 min of yoga pushups at the end was just mean

Day 11 Upper Body Bodyweight Focus

Love this leg day! Proves that body weight can kick one’s ass!

I’m really enjoying these hard leg workouts. Definitely a challenge to even the most fit.

Kayla

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

Vols7328!

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

Split squats to finish... Thanks? Cheers JSF

Anthony

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

Those sprints are simple but very effective. Could only manage 14 rounds.
Mixed it up by adding 3 rounds on the assault bike to make up for it.... 🥵🥵🥵🤢

Day 16 Deadmill Sprints & Mobility

Andrew

Nice general strength assessment. Thanks JS

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Zach

Day 18 Mobility & Rucking Workout

Justin

Day 19 Total Body Checkin #3

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

Good work yesterday. 10 minutes of Big Boy walks.

Day 20  Mobility

Hope everyone is having a great weekend! 👊

Day 21  Mobility

Had the pod going for extra motivation. Thanks JS

Day 22  Back & Biceps

Not enough time to finish but a sick upper body pump

Day 23  Chest & Tricep

Maren

Zachary

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 🤦🏾‍♂️🤪🤪🤪

Day 31 Core & Conditioning Assault Bike Sandwich

Love these body weight workouts 👍👍👍

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

Meg!

Day 36 Total Body Check in #1

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

Got after this one from my bike; I really had to dig deep on the later rounds!

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 46 Shoulders & Core

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