Name: Playbook - Jeremy Scott - W4/D5 Mobility & Rolling
Uploaded: 2024-03-19T15:15:53.326Z
Duration: 45 min
Description: W4/D5 Mobility & Rolling

Brock

DAY 5: MOBILITY & FOAM ROLLING

Mobility Flow 

Perform the following foam rolling/self-massage routine, and take time to focus on areas that are especially tight and sore:

1. Pectorial Massage (*tennis or lacrosse ball) - R/L sides 
2. Quads Rollout (*foam roller or massage stick) - R/L sides 
3. Glutes Rollout (*foam roller) - R/L sides
4. Inner VMO Rollout (*foam roller or massage stick) - R/L sides
5. IT Band Rollout (*foam roller) - R/L sides
6. Hamstrings Rollout (*foam roller or massage stick) - R/L sides
7. Calves Rollout (*foam roller or massage stick) - R/L sides 
8. Mid/Upper Back Rollout (*foam roller) - R/L sides
9. Lat Rollout (*foam roller) - R/L sides

Pec Tissue Rolling

Foam Rolling Quads

Foam Rolling Glutes

Foam Rolling VMO

Foam Rolling IT Band

Foam Rolling Hamstring

Foam Rolling Calves

Foam Rolling T-Spine Upper Back

Foam Rolling Lats

W4/D5 Mobility & Rolling

Greg

Manny Melo

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

Jarrad

W1/D3 Metabolic Cond.

Zach

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…

Kevin

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

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

W3/D4 Back & Abs

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!

Caleb

W4/D3 Metabolic Cond.

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

W4/D4 Back & Abs

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

W4/D5 Mobility & Rolling

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