Name: Playbook - Jeremy Scott - W2/D4
Uploaded: 2024-03-19T15:15:53.107Z
Duration: 25 min
Description: W2/D4

Got nasty real fast! Added a 5 min core crusher on the end

Travis Campbell

Zach

Matthew Lawless

Manny Melo

Kerry

Shaun

David McQueen

Mike

Sleepless night thanks to my 1 year old  so no training before work🤣🤣 so this was a great session to squeeze in on my lunch. Simple but very effective to get the heart rate going. 🙌🙌

Anthony

Jeff Ryan

I 100% underestimated this workout. Far sweatier then I imagined. Awesome, fun, and quick!

Caleb

Brent

Master of the short game, like a guard with a consistent teardrop

John

Rodrigo

Thankful for these workouts as I’m 43 and hitting weights all the time was leading to injury and monotony. Forces me to do cardio :)

Jeremy

Corey Lenius

Darin

Joe Oehm

Robert

Very good. Seeing results already in week 2. Thx!

Virginia

Started this cycle with 25 push ups max and just knocked out 50 without a break. 🙌🙌🙌🙌😁

Jon Shore

Brutal! Had to finish in two attempts, but worth the burn 🔥

Albert

Great cardio with 2 finishers! Pretty wrecked

Tavia

That was more challenging than I expected … feeling good though!!!!

Yvonne

HIIT

Mvmnt 1: 10 rounds 10 sec ON/10 sec OFF
Mvmnt 2: 10 rounds 10 sec ON/10 sec OFF
Mvmnt 3: 8 rounds 20 sec ON/10 sec OFF
Mvmnt 4: 4 rounds 20 sec ON/10 sec OFF
Resting 1 min between each movement 

Finisher: 2 movements as fast as possible

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees Sprint In Place

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

Squat Jumps

- 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

- 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

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Finisher - as fast as possible

Jumping Jacks

- 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 high plank position

Finisher - as fast as possible

Pushups

W2/D4

Lino

Day 1 in the books. Looking forward to this program

W1/D1

Jacob Forrest

W1/D2

Trying this mixed with BJJ, can't wait to see/feel the results

W1/D3

Did 16 min assault bike 40/20. Then 300 squats with ruck bag on

Matt

W1/D4

Nick

W1/D5

Aliya Miller

W2/D1

Day 2 and 3 in the same workout 🙏🏼💪🏼

Stanislas De Goïti

W2/D2

W2/D3

W2/D5

Added hammer curls and rdls.  Great session

W3/D1

3 rounds  23:14. Haven't beathed this hard in a long time

W3/D2

I don’t like Bulgarian splits. Yüke!🤪

Irma

W3/D3

W3/D4

Awesome!

Question - is there a workout that can reduce neck fat or improve jaw line?

Thank you!!

Upping weight... getting stronger. 💪🔥💪

Kenin

W3/D5

Back on track after a great Christmas 🎄

W4/D1

Added some bike and sprints after circuit

Absolutely brutal with the Burpees finisher

W4/D2

W4/D3

Split the KB swings into 50s and did a walk backwards for the knees between sets. I used a light KB due to volume and had a sore lower back

W4/D4

W4/D5

Did 10 deadmill sprints.  Good way to start the week!

Did this 7/17 - had to do 20 rounds of AB sprints because I don’t have a treadmill.

W5/D1

W5/D2

11:17 10 rds with a 20lb vest #murphseason

Billy

W5/D3

Tough as it should be close grip chin ups struggling with

W5/D4

Great session.  Added a ruck.  

Second time doing this program.  Half way point.  Great progress

Feeling great and stronger halfway thru program. 💪💪

20 minutiae’s doesn’t seem long but got a sweat on

W5/D5

W6/D1

Enjoyed it due to it being different. Felt the 500 skips at the end

W6/D2

W6/D3

Abs wheel a lot harder than you expect ! Well it was for me 😂

W6/D4

Still struggle on body weight pull ups have to use a band and dips. But I’ll get there … little steps

Week 6 in the books. Loving this program.

W6/D5

Took it steady first time back for a while

W7/D1

W7/D2

W7/D3

Quick and efficient. Just what I like. 👍

Ryan

W7/D4

W7/D5

Added some exercises to superset.    Second time around conclusion on horizon.

W8/D1

Swapped the pull ups for sit ups and practiced some assisted pull ups afterwards due to not being able to do pull ups.

W8/D2

Kyle

W8/D3

Mixed it up with shuttle sprints and backwards walking (knees) and did box step ups instead of high knees due to knee issues. Advice 20 seconds rest would spice it up a bit more

jason

W8/D4

W8/D5

Two weeks left.   Added sets and increasing volume when the body feels right

W9/D1

Did 3 x 10 mins 15 secs on 45 secs rest on ergo skier, barrel runner and rower

W9/D2

W9/D3

R1 - not that bad!
R2 - I got this…
R3 - holy hell 🥵. Great workout

W9/D4

W9/D5

Swapped 2 x sled pushes for pull ups. Continuous reps for 18 mins instead of EMOM

W10/D1

275 on squats with 90 rest period.  Def made some strength gains these past weeks

W10/D2

Did sit ups instead of pull ups as still struggle with pull ups. Did 5 rounds of assisted pull ups after as a finisher

W10/D3

W10/D4

Second time I have completed program.  Good stuff.  Week of suggested weekly workouts and jumping into next program.

Did 2 x sprints in gym instead of runner. Then did extra round lower weight this time 1-10 with sprints in between. 
Finisher of farmers carry, offset carry and overhead carry each sled push all x 10 instead

W2/D4

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