Name: Playbook - Jeremy Scott - W3/D4
Uploaded: 2024-03-19T15:15:53.198Z
Duration: 25 min
Description: W3/D4

Jacob Forrest

Travis Campbell

Nick

Manny Melo

Jeff Ryan

Kaleb

Great great great 🤘🏼🙌🏼🖖🏼

Rodrigo

Jeremy

Ryan Kruger

Great sweat! Used it as a warm up for todays workout.

Zack

Emil Nilsson

Awesome workout - never thought I would prefer the bear crawl to the cab walk!  I really had to mentally focus to push through the Mt climbers on the end - 5 rounds and super 🥵

Robert

By that 4th round, you’ll start thinking like a bear.

John

Rough and rugged! Couldn't do crab walk. Substituted with battling ropes

Mike

Yvonne

30 Seconds of each exercise, no rest for 3 minutes total. 
- Speed Squats
- Pushups
- Drop Squat Touches
- Crab Walk
- Bear Crawl
- Crossbody Mt. Climber
- Rest for 1 minute

- Start with feet shoulder width apart
- Keep your chest up as you quickly sit your hips back and down
- Reach parallel or just below, reaching for the floor with both hands
- Drive through your heels, extending your legs back to standing position

Bodyweight Speed Squats

- 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

Pushups

- 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

- Start by sitting on the floor with your feet out in front of you, hip-width apart
- Plant your palms behind you and push up onto your hands and feet so your hips are raised
- Walk forward on your hands and feet 

Your shoulders and triceps will feel the heat of supporting your upper body, while your hamstrings and quads do the job for your bottom half

Crab Walks

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your right hand and left foot forward an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving forward

Bear Crawls

- Start in a high plank position, feet wider than your shoulders
- Bring one knee in toward the opposite elbow
- Repeat on the opposite side
- Rotate your hips slightly through the movement
- Working back and forth for time or reps

W3/D4

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