Name: Playbook - Jeremy Scott - Total Body Mid Week Wednesday Flow 6/7
Uploaded: 2024-04-18T19:45:54.885Z
Duration: 45 min
Description: Total Body Mid Week Wednesday Flow 6/7

Total body workout 🏋️‍♀️ mid week

- Grab the dumbbell from the floor with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Reverse the movement with control, placing the dumbbell back to the floor
- Alternating arms each rep

DB Alt. Snatch

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Lean forward for more chest recruitment
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Chest Dips

- Support your chest on an incline bench, a dumbbell in each hand
- Row the dumbbells up toward your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
- Then row each dumbbell individually 
- Repeating the entire sequence for time or reps

Chest Supported Bi Lateral to Alt. Row

- Stand with your feet in a staggered stance, one foot forward and the other foot back
- Bend at both knees and lower yourself down till both knees make a 90 degree angle and then stand back up
- Repeat this motion for the desired amount of repetitions
- Complete desired reps then repeat on the opposite side

Bodyweight Split Squats

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories
- Increase speed as comfortable

Ski Erg

Total Body Mid Week Wednesday Flow 6/7

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

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

Total Body Mid Week Wednesday Flow 6/7

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