Name: Playbook - Jeremy Scott - W1/D1
Uploaded: 2024-03-19T15:15:52.586Z
Duration: 60 min
Description: W1/D1

Just annFYI - The timer showed 45 seconds btw not 60 seconds… is that a mistake?

Elisheva

Shelley Cox

Really enjoyed this. Welcomed my second child to the world this week, so a good 3 day a week program for the next month or so is awesome.

Travis

296.8lbs today. I was once a collegiate athlete. It’s sad how difficult this was for me but a great workout. ODAT 66 days till year end.

Cole

Boris

Jeremy

Wayne

Solid full body workout. Been looking for a 3 day full body split, thanks!

Ashley Jenkins

Great workout...big deal for me to get back

Christina

First workout back after some time off. Feeling better than ever! 💪💥

Theresa

So different from what I've been doing but good overall! Feeling it!

Sarah Miron

I'm feeling this one. Great total body workout!!

Jeff Ryan

Good session to start... just finished the 40 days so looking forward to getting stuck into this...👌👌👌👍

Anthony

Austin

Great total body work the skater hops at the end were a great way to sweat it out and get a full burn. The body weight split squats were a great way to unload in the middle.

Bryan

Great total body workout. Assumed the presses, squats and planks were a minute per side? Absolutely smoked.

John

Great full body weights. Glad I looked at the workout first because I still have to do skater hops. It’s not in the workout

Kimm

Session 1 Monday – 1 Minute Sets 
Total Body 1

- DB Renegade Rows 1 minute on 1 
minute off x 3 sets 
- DB Half Kneeling DB Single Arm 
- Press 1 minute on 1 minute off x 4 
Sets 
- Up Down DB Rack Farmer Carry – 1 
minute on 1 minute off x 3 sets 
- Bodyweight Split Squats – 1 minute
on 1 minute off x 4 sets 
- DB Goblet Box Squats 1 minute on 
1 minute off x 3 sets 
- Side Plank 1 minute on 1 minute off
x 4 sets 
- Skater Hops 1 minute on 1 minute 
off x 3 sets

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Renegade Rows

Half Kneeling DB Single Arm Overhead Press

Rack hold and farmer hold opposite arms slow controlled walks with abs engaged.

Up Down DB Rack Farmer Carry

- 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

- 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 Box Squats

- Lie on one side, legs extended and stacked from hip to feet
- The elbow is directly under your shoulder
- Ensure your head is directly in line with your spine
- Engage your abdominal muscles, drawing your navel toward your spine
- Lift your hips and knees from the mat while exhaling
- Your torso is straight in line with no sagging or bending
- Hold this position for desired time

Side Plank

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

Skater Hops

W1/D1

Clyde

Zach

Great New Years Day 2024 workout to start the year!!!

Ryan

W1/D2

Tough workout, got 6 rounds in just at the 40 minute mark.

Zachary

One decision at a time! Great workout this morning!

Ellesse

W1/D3

Definitely the workout I needed & perfect program for the frequent flyer! 🔥🔥🔥

Jayson

Superset style  bench/row, goblet/wheels, band press/lat raises*

Used 75s for bench and goblet, 40 for prone, 25 for lat 

Last set for each went to failure.  Great session

Great efficient workout! 45 second rests between sets really pushed it into conditioning as much as strength (for me). Thankful for these!

W2/D1

Didn’t want to do it but glad I did! Great program for the traveling professional.

W2/D2

Switch ups for cable pull downs but ended each round pull ups to failure.  Clock ran out during 5th round but finished it out

A good one as always, thank you! 5+175, but super modified for available equipment.

4+170 reps. Went ahead and finished in 42:20. I think I’ve done this workout 3 times and every time it’s terrible 🥵🥵

W2/D3

Nicholas White

Kelly

W3/D1

W3/D2

W3/D3

Barbell bench instead of DB. Great session post Superbowl

Scott S

W4/D1

Did another full body bt days that included dips so changed out for flyes.  But did three sets to failure to complete dips.  Used 100 lb DBs for deadlifts- no straps or belt.

W1/D1

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