Name: Playbook - Jeremy Scott - Day 5 Metabolic Mobility
Uploaded: 2025-09-14T19:10:15.183Z
Duration: 45 min
Description: Day 5 Metabolic Mobility

Amanda Jordan

Matthew Lawless

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!

Brock

Chris

6 rounds with 5 seconds left on the clock.

Adam

Mike

Jarrad

7 rounds. Worked out the soreness from the week!

John

Joshua

Jeff Ryan

Manny Melo

What a bitch!!  Made it 24 minutes. 5 rounds.

Damian

Chase

Able to get to 4 this time. I can get to five!!

Tony

Rough rounds today My lower body is soooo sore from 2 days ago. But I got 3 rounds in and feel much looser.

Kimm Brown

Jeff Bagwell

Laura

Corey Lenius

5 Rounds + 100 more Jump Ropes.

🥵🥵 great sweat session. Struggled the most on the Spider-Man Push-ups.

Jake

Great finisher to the week! Halos are my favorite!

Theresa Smith

3 rounds plus stretching. Love the challenging workout. Room for improvements.

Michelle Dawson

Kerry

4 rounds in 31:19!! 

Subbed a 60 second incline (4%) treadmill run for jumping ropes at 9.5 speed. Goal was to do sprints once this week so had to get it in! 

I AM DRIPPIN’ YALL.

Kelly

5 rounds in 33:26. My kind of WO. I enjoy these quick 30min AMRAPs. I had to finish that last round #nolooseends 💪

BTW, those lat hip raises are no joke 🥵✌️

Guillermo

I needed a workout like this that kicked my ass and made me push myself. 6 full rounds and an extra 100 jump ropes.

Travis Campbell

Caleb

Vols7328!

Robert

Loved the AMRAP but those hip raises!😬

Sarah miron

Nice one. Spider push ups more taxing than anticipated.

Glenn

Loved this metabolic mobility!! Very similar to the types of finishers I am used to programming for myself. This program is awesome!! 🔥

Hunter

Dan Doverspike

Lying Hip Raise was way harder than I imagined. Weakness has been identified, now time to get better

Kathleen Sierota

So good.  Definitely have room for improvement conditioning wise.  The halos w/the plank-ups right after were killer after yesterdays shoulders 🔥

Steve

Lungs are on fire. What a great change of pace 😓 🔥

Benjamin

Great workout to end the week! Got through 5 rounds 🙌🏼🥵

Adam Livesay

Jump Rope Swings 
Spiderman Step Pushups  
Skater Hops with Touch
Lying Hip Raises 
Kneeling KB Halos 
Plank to Push Exchanges

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Spiderman Step Pushups

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross cross behind you, reaching down to touch the ground with the opposite hand
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hop with Touch

Lying on your side 
In a short lever side plank position 
Drive through your bottom hip full squeeze at the top of your range of motion. 
Lower controlled with a slight drop of the hip to starting position and repeat.

Lying Hip Raise (15 per side)

- Hold the kettlebell close to the chest, with both hands
- As you inhale, lift the kettlebell over the right shoulder, behind the head, over the left shoulder and back to the start (a circulatory movement around the shoulders and head)
- Do alternating halos for time

Kneeling KB Halos

- Start in a high plank position
- Walk both hands down onto the forearms, into a low plank position 
- Walk your hands back up to high plank
- Switch your lead hand each rep

Plank to Push Exchange

AMRAP

Day 5  Metabolic Mobility

Kevin

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!

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

Day 3 Lower Body

Jackson Lee

Day 4  Shoulders & Core

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

Manny

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

Used bands on pulls up and still died ☠️😂

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

Day 11 Upper Body Bodyweight Focus

Still one of my favorite bodyweight workouts.

Kenin

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

Zach

Dave Greene

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!

Katie Merkent

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 5 Metabolic Mobility

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