Name: Playbook - Jeremy Scott - W3/D3 Core Conditioning
Uploaded: 2024-03-19T15:15:52.828Z
Duration: 45 min
Description: W3/D3 Core Conditioning

6 rounds after 25 run. That was challenging

Brian

Shaun

Tyler Wegner

Dave Greene

Eric Shelton

Mike

Matthew Lawless

Alex

Patrick Mendez

Awesome Sweat. My type of workout. ✊🏽

jason

Wasn't motivated but got through 4 rounds. Off to work!

I love workouts that sneak in a high volume of push ups! Nice work out

Bruna

Yvonne

Jeff

loved this!!👌🏾 hardout!!🥵
5 rounds 5mins spare 8kg DB ✔️

Delwyn

This core conditioning AMRAP lit me up 🔥🥵💪🏼

Adam Livesay

Brent Johns

Brutally amazing!feels soooo good! Gonna be 43 and Ripped!

Joshua

Robert

Thanks for letting me know how weak my core is!!😎😅😫

Anthony

Jenna

Day 17 ~ Corrective Core Conditioning Day

- Anytime Mobility Flow Video 

35 min AMRAP

- Start standing with your feet close together
- Jump your feet wide, dropping into a squat
- Reach down with one hand toward the ground
- Jump back up to starting position
- Repeat, reaching down with the opposite hand
- Working back and forth for time or reps

Drop Squat Touch

- Lying on the floor with legs extended, arms extended overhead 
- Explosively sit up as you tuck your knees in, hugging your shins
- Extend back out to starting position with control

Shin Huggers

- Start with a shoulder width stance, holding a single dumbbell in your hands
- 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

DB Skater Hops

- Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches
- Twist the ball toward one hip bone, keeping body centered
Twist the ball to the opposite hip bone
- This is one repetition
- Continue to twist back and forth for desired time or reps

Med Ball Rotational Twists

- Start by standing with your feet together, a single dumbbell held in front of your chest 
- In one motion, jump your feet out to the side and press the dumbbell above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbell 
- Increase speed as you feel comfortable

DB Jacks

- Lay on the ground with knees bent the soles of your feet together
- Curl your body up and touch your feet
- Lower back down in a controlled motion, touching the floor overhead 
- Engage your core throughout the movement

Butterfly Sit-ups

- Start in a high plank/push up position 
- Take one hand off the floor and touch the opposite shoulder (making a fist), repeat on the opposite side
- 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

King Kong Pushups

35 min AMRAP

W3/D3 Core Conditioning

Tough and effective. Did 90 lunges for the ten minute body weight lunges.

Amanda Jordan

W1/D1 Lower Body

Manny Melo

Nice. Finished with push-up/body weight squat waterfall

W1/D2 Upper Body

Love all of these workouts. Had to modify a bit with jumping jacks and “air” jump ropes since I did not have access to a rope. But still a great movement workout.

W1/D3 Core Conditioning

Jason

W1/D4 Lower Body

Kyle

W1/D5 Upper Body

Awesome conditions workout. Been awhile since I have worked that hard

Ryan

Glenn

W1/D6 Conditioning Day

That felt amazing!! I loved the upper body stretch! 🤤🤤

Theresa Smith

W1/D7 Active Rest

W2/D1 Lower Body

W2/D2 Upper Body

Good sweat. Adding 10 more minutes of core

Travis Campbell

W2/D3 Core Conditioning

W2/D4 Lower Body

Struggled on chin ups and push ups this week

W2/D5 Upper Body

I’d do 20-30 sets of farmers carry if I didn’t have to do those burpees again!

That one catches up with ya quick. 👌🏼

Jimmy

W2/D6 Conditioning Day

🤤🤤 Love to stretch and work on mobility

W2/D7 Active Rest

I adapt the back squats down by squatting down to a bench due to knees

W3/D1 Lower Body

Just completely pumped the upper body… week 3 of this and I’m seeing strength improvements

W3/D2 Upper Body

Corey Lenius

3rd time through was really able to feel the difference from the first time

Increased load this week on Bulgarians.  Added another set of deads same 10 lbs less each set

Zach

W3/D4 Lower Body

Tough as always small gains did normal chin ups and dips as extremely weak

Emanuel

Small incremental improvements… keeping the course

W3/D5 Upper Body

Bear walks creep up on you through the sets. Did 5 min sled push instead of burpees due to hip abductor issues. Finished with a steady 10 min row

Great conditioning workout to switch things up

W3/D6 Conditioning Day

Didn’t think I’d break a sweat doing mobility work, but this is gold

W3/D7 Active Rest

Luciano

Huh, looks like I’m starting to like lunges!

W4/D1 Lower Body

W4/D2 Upper Body

Jon Shore

W4/D3 Core Conditioning

Did hip flexors and abductors 3 x 20 on each machine instead of Bulgarian squats due to knee issues

Ms140467!

Love this work out! Glad to be back in my home gym doing it!

W4/D4 Lower Body

W4/D5 Upper Body

Mixed up to suit abilities / injuries. Did sled push instead of bear crawl. Rower instead of lay lunges and finished with 9 minutes of farmers carries and offset carries instead of bear crawls

W4/D6 Conditioning Day

Active rest with a 5 mile walk and this mobility

These are all so great. Moves I haven’t done before.

Melissa

W4/D7 Active Rest

Did leg and hamstring curls 3 x 20 instead of 10 min lunges due to knees

W5/D1 Lower Body

Finally seeing gains on this one. Slowly progressing

Those weight vest pull ups🤦🏻‍♂️, the max O could do is 6

José Santos

Wasn't in the mood but go through it. Sometimes those are the best workouts.

W5/D2 Upper Body

Good as it’s different did abs wheel instead of plank jacks

Did 30 second rest periods.  3 more days to go.   Good program

W5/D3 Core Conditioning

Scales to fit the Bulgarian splits to no weights used a pole for balance but I did it ! Also did 1min split squats x 2 each leg instead of the 2 minutes but I did it !

Really missed doing this routine so I came back to it

One of my favorite leg routines. Legs are 🔥🔥

Kenin

W5/D4 Lower Body

Small gains but disappointing push ups 🥲

Good program. I gained muscle and lost a little fat

W5/D5 Upper Body

Modified burpees to DB push-ups. Struggled even with very light DB’s on skier but I did the 35 minutes that’s what matters

This was a great program. Really enjoyed. Every day provided something that was humbling.  Saw progress on scale and other areas.

W5/D6 Conditioning Day

Got through the program and it pointed out a real deficiency I had in my legs because they exploded. Great stuff!

W3/D3 Core Conditioning

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