Name: Playbook - Jeremy Scott - W4/D1
Uploaded: 2024-03-19T15:15:53.209Z
Duration: 45 min
Description: W4/D1

Back on track after a great Christmas 🎄

Manny Melo

Mike

Jeff Ryan

Caleb

Rodrigo

Virginia

Great! On my way back after a week at home with sick kids.

Emil Nilsson

Sharon

Anthony

Always a great workout! Have started super setting the first 4 exercises into two back to back sets for an extra metabolic burn. I also finish with inverted BW rows since I don’t have TRX.

David

Bryant

Always a 5 star!!!!  Excellent workout!!!

Yvonne

- Start by assuming a hip-width stance with your toes pointed forward (Your feet should be directly aligned with the handles)
- Hinge down to grab the barbell and allow your knees to track forward as needed
- Grip the bar hard, squeeze your shoulder blades down and back, and take a deep belly breath to establish tension
- Lift the barbell from the floor by pushing straight downward with your legs (Avoid letting your hips rise faster than your shoulders)
- Stand up fully with the bar and pause before carefully lowering the bar back to starting position

Trap Bar Deadlifts

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- Lay back with your arms extended above your chest, dumbbells in each hand
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position
- Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed

Flat Bench DB Flyes

- 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

TRX Facepulls

W4/D1

Not bad, I’ve been a lazy bastard lately. Jumped on your podcast and I’m back in the groove!

Donald

Looked much more simple than it is. Good full body work 🤘🏻

Spencer

Great start. Love the format and how easy it is to follow at the gym

Daniel

W1/D1

Amazing! There’s an island near our lake cabin and I did this workout barefoot on sand! Loving this app JS!

John

Lino

W1/D2

Jacob Forrest

W1/D3

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

Zach

Matthew Lawless

Matt

W1/D4

W1/D5

Kerry

Aliya Miller

W2/D1

Day 2 and 3 in the same workout 🙏🏼💪🏼

Stanislas De Goïti

W2/D2

Nick

W2/D3

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

Travis Campbell

W2/D4

W2/D5

Added hammer curls and rdls.  Great session

W3/D1

My left knee starting hurting. Had to elimiate most workouts

Joseph

W3/D2

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

Added some bike and sprints after circuit

Absolutely brutal with the Burpees finisher

W4/D2

Irma

W4/D3

Simple but effective! Leeee goooo!! 💦🔥💦🔥

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

Shaun

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

Tavia

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

Robert

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

W4/D1

Community

More workouts from Jeremy Scott