Name: Playbook - Jeremy Scott - W1/D4 Back & Abs
Uploaded: 2024-03-19T15:15:53.082Z
Duration: 45 min
Description: W1/D4 Back & Abs

Manny Melo

Zach

Jarrad

Great back and Ab workout! Felt good moving heavy sh*t.

Brock

Found something out about myself today.  I wasn’t able to do one toe to bar 🥵.  Had to change it up for leg raises.  Need to really work on the ol’ core.

Kevin

Melissa Gallagher

LOVED this workout. Super good day, fun workout. Really feeling it

Caleb

DAY 4: BACK & ABS

Mobility Prep 

1. DB Deadlifts
2. Pullups
3. Single Arm DB Rack Row
4. TRX or Rope Face-pulls
5. Overhand Lat Pulldowns
6. Underhand Lat Pulldowns 
7. AB wheel rollouts
8. Toes to Bar

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- 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

Upper Body Mobility Prep

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 6-8 reps

DB Deadlifts

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- 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

4 x 8-12 reps per arm

DB Rack Row

- 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

4 x 8-12 reps

TRX Face Pulls

- Grab the bar with an overhand grip 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause, then release back to start position with control

2 x 8-12 reps

Lat Pulldown - Overhand Grip

- Grab the bar with an underhand grip 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause, then release back to start position with control

2 x 8-12 reps

Lat Pulldown - Underhand Grip

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

4 x 10-15 reps

Ab Wheel Rollouts

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar
- Lower your legs with control

Toes To Bar

W1/D4 Back & Abs

Kyle

W1/D1 Legs

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

Tracy

W1/D5 Mobility & Tissue Work

This got me up early after late MNF. Go Birds. Thanks JS

W1/D6 Shoulders/Biceps/ Calves

Knocked out a 20 min assault and DB combo

Day off, spent some time with the family at a local baseball ⚾️ game.  Will get a run in tonight as well.  Happy Sunday everyone…

W1/D7 Off

How come split squat before front squat? Usually compound movement first, right? Love the program, thanks Jer

W1/D4 Back & Abs

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