Name: Playbook - Jeremy Scott - Monday Total Body April 8th
Uploaded: 2024-04-24T15:59:13.940Z
Duration: 40 min
Description: Monday Total Body April 8th

That was a good one! It’s been a tiring week :)

Amanda

Day 1 – Total Body Rest time 60 seconds between sets
 
5- minute anytime mobility prep video
- Slow bodyweight stepups 4 x 10
- DB Incline Bench 3 x 12
- DB Rack Row 3 x 12
- Band Pull-Aparts  4 x 50
- DB Goblet Squats 5 x 15
- Single Leg Hip Thrust 4 x 15

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- 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

- Stand behind the rack with your feet staggered and knees slightly bent, and hold onto a dumbbell using a neutral grip with one hand
- Press your other hand into the rack to support your upper body
- Row the dumbbell up toward your waist until you feel a strong contraction in your lat and mid-back muscles
Lower the dumbbell back down until your arm is extended 
- Complete desired reps then repeat on the opposite side

DB Rack Row

- 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

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Monday Total Body April 8th

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

Greg Parks

37:54 to complete. Fun WO. DBs 30#s and 25#s for curls & press. #strongerthanyesterday 💪

Guillermo

Great workout. Finished in 25:25. Curl to press at that rep range is awful

Adam

4/28 Sunday Advanced MetCon 25 Burpee Buy In

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

Sarah Miron

Jeff Ryan

Monday 4/29

Tuesday 4/30 Boxing

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

5/4 Saturday Rest Recover

5/5 Sunday Push-up Interrupt Advanced MetCon

37:50….what a workout…even if I’m a day late!

Todd

Sunday MetCon 4/21 50-5-5 Set

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

Monday Total Body April 8th

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