Name: Playbook - Jeremy Scott - W2/D2
Uploaded: 2024-03-19T15:15:52.617Z
Duration: 60 min
Description: W2/D2

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

Jayson

Zach

Boris

Wayne

Barry

My forearms from those farmers carries 🔥 then ending with the dips. Haaatchaaa! Shaking muscles!

Kelly

Loved this one!! Substituted chest press for dips

Sarah Miron

And I am spent. Spicy 🌶️. Awesome workout.

Nicholas White

Jeff Ryan

Tracy

Session 5 Wednesday – Mixed Bag 
Total Body

- DB Farmers Carry 1 min on 1 min 
off x 4 sets 
- BW Walking Lunges 5 Minutes 
- Chest Dips 4 sets x 15 reps rest 1 
minute between sets 
- DB Deads 4 sets x 10 reps rest 1 
minute between sets 
- Mt. Climbers 100 reps x 4 sets rest 
1 minute between sets 
- Kneeling KB Halos 20 reps x 4 sets 
rest 1 minute between sets

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- 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

DB Deadlifts

- Start in a high plank position with your hands shoulder-width apart beneath you
- Activate your core to keep your upper body and lower body formed in a straight line
- Bring your right knee under your body toward your chest before lowering your right foot back to its placement on the floor
- Repeat this movement with your left knee, alternating sides with each repetition
- Increase speed as you feel comfortable

Mt. Climbers

- Hold the kettlebell close to the chest, with both hands
- As you inhale, lift the kettlebell over the right shoulder, behind the head, over the left shoulder and back to the start (a circulatory movement around the shoulders and head)
- Do alternating halos for time

Kneeling KB Halos

- 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

W2/D2

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

W1/D1

Clyde

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! 🔥🔥🔥

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

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

Jeremy

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.

W2/D2

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