Name: Playbook - Jeremy Scott - W4/D5
Uploaded: 2024-03-19T15:15:53.287Z
Duration: 45 min
Description: W4/D5

Zach

Jeff Ryan

Caleb

Rodrigo

Emil Nilsson

So excited to be done with the first four week!!  Grueling workouts!  Hardcore!  FEELS GREAT!!!!!

Yvonne

First 4 weeks were 🔥. Loved the simplistic effectiveness.

Bryant

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- 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

W4/D5

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