Name: Playbook - Jeremy Scott - W1/D5
Uploaded: 2024-03-19T15:15:53.082Z
Duration: 45 min
Description: W1/D5

Lino

Nick

Great workout as usual, pull ups are a struggle right now

Matt

Shaun

Manny Melo

Michael

Jeff Ryan

Luciano

Great workout. Very different to what I have done before

Becoming one of my favorite routines. I currently struggle with pull ups, only room for improvement

Kevin

Added some cardio on after. Row machine and jump rope.

Awesome workout and finish to the week, excited to get through this 10 weeks a second time👌🏽

Caleb

I felt good until I had to do pull ups. Fail!

Brent

70# DLs
65# bench press
55# BB Rows
15 reps dips
After....some BRICK training
30 mile bike to 10 min run
And I feel great!!! Still have energy in the tank.

Margaret Kalamaras

3rd day of intermittent fasting, felt dizzy towards the end of this. Ready for a meal

Benjamin

Dennis

Mike

Great!!! I really enjoyed 🤘🏼🙌🏼🖖🏼

Rodrigo

After 5 days my body so dead I could barely do the dips or pull-ups LOL

Sami jarjour

Virginia

Joe Oehm

Kaylie N.

Alex

John

Albert

Miri

Anthony

1st week workout is done. 9 more weeks to go! 🔥

Beamer

Clyde

Surprised myself, dips for the first time in over two years (due to rotator rear). Felt good (x7 tho 😉)

Bryant

Jason

First week complete!!  Thank you so much JS!!!!

Yvonne

Don’t have all the equipment for this one so had to improvise but still a good workout

Jeffrey

Jimmy

- Start by assuming a hip-width stance with your toes pointed forward (Your feet should be directly aligned with the handles)
- Hinge down to grab the barbell and allow your knees to track forward as needed
- Grip the bar hard, squeeze your shoulder blades down and back, and take a deep belly breath to establish tension
- Lift the barbell from the floor by pushing straight downward with your legs (Avoid letting your hips rise faster than your shoulders)
- Stand up fully with the bar and pause before carefully lowering the bar back to starting position

Trap Bar Deadlifts

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- 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

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- 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

W1/D5

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