Name: Playbook - Jeremy Scott - Monday 4/29
Uploaded: 2024-05-09T14:54:43.020Z
Duration: 25 min
Description: Monday 4/29

Heidi

Kathleen

Certainly a different style of work out. Nice change of pace.

Greg Parks

Kimm

Todd

Great 25 min workout!! Bottom loaded pulse squats...🥵

Sarah Miron

Jeff Ryan

5 rounds for 25 minutes of work
40/20 (40 seconds of work, 20 seconds of rest)

- Bottom Loaded Pulse Squats 
- Plank to Push Exchanges 
- Split Jumps 
- Mt. Climbers
- Bench Flip Grip Pushups 
Rest 1 minute

- Place a heavy dumbbell on the floor in front of you
- Squat down and grab the dumbbell with both hands
- Keeping your chest up and core engaged, push through your feet to come about 3/4 off the way up (don’t stand all the way to full extension)
- Lower back down
- Repeating, staying in the bottom loaded position

Bottom Loaded Pulse Squat

- 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

- Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground
- Ensure that the front knee is over the midline of the foot
- Extending through both legs, jump as high as possible, swinging your arms to gain lift
- As you jump, bring your feet together, and move them back to their initial positions as you land
- Absorb the impact by reverting back to the starting position
- Working back and forth for time or reps

Split Jumps

- Start in a high plank position with your hands shoulder-width apart beneath you
- Activate your core to keep your upper body and lower body formed in a straight line
- Bring your right knee under your body toward your chest before lowering your right foot back to its placement on the floor
- Repeat this movement with your left knee, alternating sides with each repetition
- Increase speed as you feel comfortable

Mt. Climbers

- Start in a high plank/push up position, hands elevated in an underhand grip on the bench
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the bench, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands
- Slightly jumping your hands up to a regular grip and completing another push-up
- Working back and forth for time or reps

Bench Flip Grip Pushups

40/20 HIIT

Monday 4/29

33 min- 100 of each, used dumbbells/kbs: 10lbs x2 
 curl and overhead press, 18lbsx2 bench and row; 26lbs x2 (40) ; 26lb and 18lb (60)squats.. sweaty.

Amanda

Used 100 barbell the entire time- 
Curls- 13:21 (most difficult)
Squats- 21:34
Bench- 28:40
Rows- 39:34 (most surprising)
OHP- 52:37 
Goal was sub 45.  Over 7 and 1/2. Total time : 52:37

Great challenge!

Monday 4/29

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