Name: Playbook - Jeremy Scott - W3/D4 Back & Abs
Uploaded: 2024-03-19T15:15:53.225Z
Duration: 45 min
Description: W3/D4 Back & Abs

After a week off due to a sore back, I was back in the lab again 👍🏼👍🏼

Manny Melo

Zach

Jarrad

Not sure why this is a back and Ab workout when it’s my ass that gets kicked 😜

Brock

Melissa Gallagher

Kevin

Tiring workout. Really like the back/core days in this program

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

W3/D4 Back & Abs

Greg

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

W1/D4 Back & Abs

Tracy

W1/D5 Mobility & Tissue Work

Jeremy

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

Nathan

My booty isn't thankful for this w/o but I am. HTG team JS.

W2/D1 Legs

W2/D2 Chest & Triceps

Assault bike intervals, farmers and extra mobility

W2/D3 Big Boy Walks & Farmers Carry

W2/D4 Back & Abs

My knee needed this a lot. Killer program so far! 👊

W2/D5 Mobility and Rolling

This is a good variety.  Changed out preacher for cable curls

W2/D6 Shoulders/Biceps/Calves

Did deadlifts yesterday, def impacted the session today but got it done

W3/D1 Legs

Chandler Cox

W3/D2 Chest & Triceps

W3/D3 Overhead Carry with Step Ups

W3/D5 Mobility & Rolling

W3/D6 Shoulders/Biceps/Calves

W4/D1 Legs

W4/D2 Chest & Triceps

Awesome workout, adjusted the sled pushes since I’m away from home and the gym I normally go to. Did DB overhead walking lunges instead. Tough!

W4/D3 Metabolic Cond.

Awesome workout. Just those 2 core movements are enough to be pretty intense

W4/D4 Back & Abs

W4/D5 Mobility & Rolling

This one never disappoints. Love this routine.

Kenin

W4/D6 Shoulders/Biceps/Calves

Brutal leg workout today. Decided to do BB Bulgarian squats instead of DB

Did you intentionally program leg day on Monday? Because it works out like a charm with squat racks readily available on international chest day lol

W5/D1 Legs

Added a couple things today to make it a really intense day. Feeling awesone

W5/D2 Chest & Triceps

W5/D3 Mixed Bag Conditioning Day

Awesome workout today! Looking forward to the ab challenge starting next week!

W5/D4 Back & Abs

W5/D5 Mobility and Rolling

Even tho I was tired this morning I got after it and this workout taxed the shoulders and biceps so good! Def seeing growth.

W5/D6 Shoulders/Biceps/Calves

Another Christmas in the trenches. - Kevin McAllister

Thanks JS

Replace step ups with DB Deadlfits and Farmer combo

W6/D1 Legs

50# dbs for chest press on my last set - PR!!

Kelly

W6/D2 Chest & Triceps

Second JSF program done. Next begins tomorrow. Grateful for how I'm growing and what I'm learning about myself. People pray for the things I take for granted.

Forearms on fire from the 12 min of fun…
37 ish min on the assault bike. Got some good reading in!

W6/D3 DB Carry Challenge & Assault Bike

Light at the end of the tunnel for the first go around of this program. Nice stuff JS

Pushed through this fast with shorter rests cause I had to get out of here prior to the gym closing. Done in 40 minutes

W3/D4 Back & Abs

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