Name: Playbook - Jeremy Scott - Monday 2/5 Total Lift
Uploaded: 2024-04-18T19:45:55.153Z
Duration: 45 min
Description: Monday 2/5 Total Lift

- Start by assuming a hip-width stance with your toes pointed forward (Your feet should be directly aligned with the handles)
- Hinge down to grab the barbell and allow your knees to track forward as needed
- Grip the bar hard, squeeze your shoulder blades down and back, and take a deep belly breath to establish tension
- Lift the barbell from the floor by pushing straight downward with your legs (Avoid letting your hips rise faster than your shoulders)
- Stand up fully with the bar and pause before carefully lowering the bar back to starting position

Trap Bar Deadlifts

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- Lay back with your arms extended above your chest, dumbbells in each hand
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position
- Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed

Flat Bench DB Flyes

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

TRX Facepulls

Monday 2/5 Total Lift

Friday Total Body April 12th

Can't believe it took me a year or so to notice all the full body workouts in one tab. Great stuff!

Wednesday Total Body April 10th

Monday Total Body April 8th

Friday 1/26 Total Body

Monday Total Body 1/22

It’s harder than it is on paper. Great hotel workout 🏨

John

As usual. A very good workout. I did 5 rounds in 39:45 with 25 LBs.

Nicholas White

5 rounds + 2 ; 50 on db rows, 40 lbs on rest of movements

Robert

12/22 Friday Total Body **

Montana

Greg Parks

Jon H

Wednesday 12/20 Total Body **

A nice one to hit a little of everything.

Zach

Monday 12/18 Total Body **

10/5 Mobility & Ruck Work Thursday

Tricia

10/6 Total Body Lower To Upper Time and Rep Sets

Total Body AMRAP 30 Min 9/8 Friday

Awesome workout. Didn’t have time to do the lunges straight so I put it in during the rest times of some stuff later in the workout. Rushing before the gym closes

Caleb

Heavy weight nice for a change
90lb sumo squats
80 lb bench
80lb DBs deads 
50 lbs shoulder
Pull-ups 17-11-9-8
Walking lunges 207 steps in 10 minutes. Ouch

Lunges almost killed me on a Monday, liked the heavy sets with ending though

Rob Renschler

7/17 Monday Total Body Strength 5 x 4

Tonya

Burn baby burn. 
Started thinking 3rounds then maybe 4 but started feeling stronger so pushed HARD and got 5 rounds 😱
Used 25 lbs DBs for everything except skaters where I did 10 lbs.

Bryan

Total Body AMRAP 30 Min 7/20 Thursday

Thanks for this breakdown!  I’m very interested in trying rucking.

Katie Merkent

Rucking 101 Breakdown

Perfect travel workout even in 118 degrees -Palm Springs 😂

Alyssa

Took me 38:20 to complete 4 rounds. Happy 4th all.

Total Body DB Circuit 5/25 Thursday 40 Min AMRAP

Amazing. What a workout. Very nice to complete a workout and feel like you hit maximum expenditure😎

Simeon

Nice paced workout. Nothing to kill you but challenging.

5/19 Total Body Basics Friday

Jeremy

Gregory

5/15 Monday Upper to Lower Total Body

Margaret

What a great cruiser ❤️💪🏼

40 lbs goblets 
30 lbs lat lunge
40 lbs DB floor press

Adam Livesay

5/17 Wed Lower To Upper Time and Rep Sets

Mike

Anthony

Great full body workout using lots of different weights from 25lb - 50lb DB’s + chin ups. Thanks!!!

Rich Brown

Monday 5/8 Total Body Upper Heavy Start

Total Body Mid Week Wednesday Flow 6/7

Delwyn

Felt so good. First time that I could do the full minute split squats. 
Step ups 15 lbs
Skiers 20 lbs
Curl and press 30 lbs

5/10 Total Body Lower Heavy Start

Time Sets Total Body Monday 6/5

Love the whole body workout. 
30 lbs Bulgarian splits
45 lbs incline
60 lbs dead’s
25 lbs alt kneeling Arnold’s

5/12 Total Body Full Flow Straight Sets

That’s a humbling workout. I used 30# and 25# dumbbells. The pull-ups need work.

8/31 Wednesday DB/BW Total Body Lift

Fun. 
75lbs farmers
30 lbs overheads
Row 8:15

Thursday May 4th Mixed Endurance Day

Great workout!! Little upper. Little lower. Mobility at the end!! 👊🏼

Kimm

All Reps Total Body Wed 4/19

38 min. Cut out 1 round per exercise to fit it in before work. Although I did all the KB swings!! These are a fav!! ✌🏻.

Happy Monday. 
First time I could do inclines with 50lbs. Hallelujah. 
40 lbs for rowing but dropped to 30 lbs for last set.

Loved this Monday workout 🙌🏼👊🏼💪🏼

Total Body Big 5 - Monday May 1st

Joseph

Total Body Straight Sets Monday 4/17

Total Body AMRAP 30 Min 4/21 Friday

6/1 Push Pull Legs Thursday

Friday 7/28 Total Body

Excelent 💪🏽💪🏽💪🏽💪🏽

Gaby

Biceps definitely pumped. 
Never done elevated heel squats. Seems like a nice stretch.

Mark Miller

Wed May 3rd Total Body Legs First

Nice. Quads burned at the end for sure. 
50 bench
30 renegades
30 single squat topress

Monday 2/5 Total Lift

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