Name: Playbook - Jeremy Scott - W4/D3
Uploaded: 2024-03-19T15:15:53.223Z
Duration: 45 min
Description: W4/D3

Irma

Jeff Ryan

Great workout. Pushing myself and seeing improvements every week!!

Caleb

Rodrigo

Emil Nilsson

Anthony

Dave

Jeff

Mike

- 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

DB Bulgarian Split Squats

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

DB Incline Bench Press

- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Slowly press the dumbbells above your head until your arms are almost fully extended
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position

DB Standing Shoulder Press

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

12 reps each leg

DB Walking Lunges

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Upright Row

W4/D3

John

Lino

Day 1 in the books. Looking forward to this program

Travis Campbell

W1/D1

Jacob Forrest

W1/D2

Trying this mixed with BJJ, can't wait to see/feel the results

W1/D3

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

Zach

Matthew Lawless

Matt

W1/D4

Nick

W1/D5

Kerry

Aliya Miller

W2/D1

Day 2 and 3 in the same workout 🙏🏼💪🏼

Stanislas De Goïti

W2/D2

W2/D3

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

W4/D3

Community

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