Name: Playbook - Jeremy Scott - W4/D2
Uploaded: 2024-03-19T15:15:52.775Z
Duration: 45 min
Description: W4/D2

Body weight split squats are enough for me.  Did not use weight vest this time.  Reduced number or swings.  Got a good sweat going and breathing heavy regardless! 💪

Mark Walden

Jeff Ryan

W4 Day 2: Whole-Body

1. DB Split Squats
2. Weight Vest Dips 
3. DB Skier Swings  
4. DB Bent Rows
5. DB Supinated Spider Curls
6. Weight Vest Pushups

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

4 x 10 (per leg)

DB Bulgarian Split Squats

- Wearing a weighted vest
- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

3 x Failure

Weight Vest Dips

- Start with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back and swing the dumbbells behind you
- Explosively thrust your hips forward, swing the dumbbells to overhead, squeezing your glutes as you come to a full stand
- Repeat this movement for time or reps

4 x 20

DB Skier Swings to Overhead

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

3 x 8 (per side)

DB Alt. Bent Rows

- Support your chest on an incline bench 
- Hold dumbbells with palms facing forward of your body (supinated)
- Curl the dumbbells toward your shoulders,
- Pause at the top then lower under control

3 x 12

DB Supinated Spider Curls

- Wearing a weighed vest
- 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

3 x 15

Weight Vest Pushups

W4/D2

Made it work in the hotel gym. Handy circuit to earn the buffalo wings. Thanks for the work

John

Mike

W1/D1

Those overhead skier swings really get your heart rate up!

Sarah Miron

Limited DB’s in the hotel, but we made it work! Thank you

W1/D2

Justin

Great 10 rounds of a full body workout!!!!!!!

Moveeee get out the wayyyyy get out the wayyyyy!!!!!!

Christopher

W1/D3

Jason Ide

Short on time so I only got 5 rounds in. Great lower body!

Kerry

W1/D4

Substituted jumping jacks for pull-ups at home. Great upper body workout.

Samuel

Got six rounds.  Used lighter dumbbells but still got a good sweat going.  Can’t do 15 chin-ups so did 5 which is better than 0.

W1/D5

Trained shoulders and arms today, worked up a sweat so it counts for cardio. 👍

It's always a 5 Star experience with JSF! 💪🏻

Virginia

W1/D6

Great for a day after traveling…. Perfect timing .

Tracy

W1/D7

Jamie Mercury

Second round thru and really loving this routine. Gets the whole body involved. Great workout.

Kenin

W2/D1

Feeling stronger but definitely still torched by the end of these sessions 🥵🥵

Lighter dumbbells on squats and swings.  No dip bar so substituted DB bench press. Got a good sweat going! 🥵

W2/D2

Added variations of 100 pushups and extra stretching

Great workout!  During my rest. I walked on the treadmill for the two minutes and then round five through 10. I did one minute rest by walking on the treadmill and then continued on with the farmers carry, unsure if that defeated the purpose of the rest but I wanted to get continuous cardio in for at least 30 minutes is that OK?

Maritere Sepulveda 

Stacy

W2/D3

Heart rate pumping…working on speed without compromising quality reps. Currently stuck at 4 rounds.

I put this one off for awhile.  Legs are a real barrier for me.  So I picked a light set of dumbbells, set the timer for 20 minutes instead of 40, and gave myself permission to fight another day.  Still sweaty.  Legs still feel like jello. Resolved to get back on track.

W2/D4

Got six rounds.  Can’t do 15 chin-ups so did to failure (8 first round, then 5x5).  Loved this one!

Love this one!!! Definitely one of my favorites!

Jeff Bagwell

Great workout.   It got tough toward the end.

W2/D5

Did 35 minutes on the treadmill.   Got the sweat going.

Rusty

W2/D6

Irma

W2/D7

Great workout!  I can’t do 15 pull-ups under any circumstances, so substituted lay pull downs.

It was awesome. He made me know my weaknesses and defeat them mentally. Thanks

Boris

W3/D1

Set the clock for 20 minutes and went straight through for 3 rounds plus the 4th round of squats and swings.  Good workout!

W3/D2

Added in the 10-1 finisher with pushups and dips

✅ Week 3 
Week 1 - 25 lb
Week 2 - 30 lb
Week 3 - 35 lb holy wow

W3/D3

3 rounds +100 pushup finisher. In between I did lots of stretching.

My leg day aversion kicked in so I set the timer for 20 minutes and did body weight versions of these exercises.  Did four rounds, got a good sweat going and finished with some abs and 1 minute of pushups!

Legs are always 🔥🔥 after those 40 minutes.  Great workout.

W3/D4

Who are we kidding?  I can’t do 15 chin-ups, but I did some and had major assistance with the rest.  Otherwise got through 5 rounds! 💪

W3/D5

W3/D6

W3/D7

Fun!  Did body weight for squats and scapular pulls/hanging for pull ups since I can’t do 15 much less with a vest!  Super sets instead of straight through, that’s how I like it.

Feeling stronger every week! I love the full body workout with this one.

Jannah

Week 4 ✅ shew!  Just as hard as the first but feeling stronger no doubt!!

W4/D1

W4/D3

Leg day is a real barrier for me.  So I committed to 20 minutes instead of 40 and used lightest DBs I have (10 lbs).  Got it done, sweating ridiculously, and will live to fight another day.  Hope I can walk tomorrow.  May this encourage someone to try it even when they don’t want to. 💪

A warm-up and cooldown/stretch would nice for beginners and intermediate fitness enthusiasts.

Rylan

W4/D4

Loved it.  Lap pulldowns instead of chin-ups worked well and I could complete the reps.

Pushed it a bit and did half of arnold presses with 20’s and other half with 15’s.  Same for the supinated curls.  Got spicy super fast!  Final one in this program. Bittersweet no doubt!! 🔥💪

W4/D5

Jeremy was the one that introduced me to the importance of mobility 5 years ago, and my foam roller and I have a lot of miles in together now! Love coming back to these guides as refreshers and reminders, as there's ALWAYS something I've forgotten and man, it hurts so good. 👍🏻

W4/D2

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