Name: Playbook - Jeremy Scott - W5/D1 S&S
Uploaded: 2024-03-19T15:15:52.833Z
Duration: 45 min
Description: W5/D1 S&S

Need to buy more plates for the gym because of this program

Travis Campbell

Dave

Melissa

Doing this program has been the most I’ve seen my chest both visually improve and the weight I can bench go up in such a short amount of time. Very happy, I’ve always been behind when it comes to chest strength

Caleb

Jeff Ryan

Delwyn

- BB Squat 
- BB Bench 
- BB Deadlift 
- BB Overhead Press 
- BB Bent Rows

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat

- 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

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

BB Deadlifts

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead 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

W5/D1 S&S

Enjoyed it lowered weights slightly better quality reps

Shaun

Great workout! It got spicy on the third set of each movement!

Catherine Guillory

Frank

W1/D1 S&S

Kenin

Thomas

W1/D2 S&S

Mike

W1/D3 S&S

Good workout beat crawls and renegades tough

Kerry

W1/D4 S&S

Man, not sure what was going on today but my strength was just not there.  I tried to push myself with the load, but I just couldn’t do it.  I did it all with light loads.  I guess better than nothing.

Yvonne

W1/D5 S&S

Always great to refresh on the proper movement!  Thanks for posting again.

Adam Livesay

W1/D6 S&S

Stretched and did 8 rounds of pushups pull ups and dips. Not much time today but got a workout in.

Sarah Miron

W1/D7 S&S

Good workout.Did 40 each leg body weight forward lunges rather than Bulgarian squats due to knee and balance issues

Added in 10 to 1 pull-ups and pushups for a finisher.

W2/D1 S&S

5 minutes is a really long time......  Great workout. Good sweat.

W2/D2 S&S

Kyle

W2/D3 S&S

28:40, great stamina work! 🥵 DB skater hops hit different

Doug

W2/D4 S&S

Awesome. Did hamstring curls instead of deadlifts because back was quite right. Ended with 4 sets of 8 pull ups, 3 sets of dips and calf work for basketball.

Another amazing workout…increased the weights as I went through the week and my sets!!

Gabie

W2/D5 S&S

W2/D6 S&S

W2/D7 S&S

Trevor

W3/D1 S&S

ToughI did 10 x sled pushes as skipping rope packed in after round 2. Did abs wheel x 10 instead of pull ups due to shoulder / elbow injuries. Carried in after time to complete 5 rounds.

W3/D2 S&S

Lower back mobility exercises helped a lot

W3/D3 S&S

Tough one but getting better at this one!

Brent Johns

W3/D4 S&S

Great WO, getting stronger! Missed 2 days this but got M, W, F big lift days in. Holidays make it tough.

jason

Good solid workout. Working on flexibility and deadlift techniques as well.

W3/D5 S&S

W3/D6 S&S

W3/D7 S&S

W4/D1 S&S

W4/D2 S&S

Added some extra yoga push up and pull ups

Tough one especially the split squats. Working to get better

Been loving this program the whole way through. I’m seeing a lot of growth and progress in these core areas

W4/D3 S&S

This one works ya.🥵🥵 Finished right at 30 minutes. Great workout.

Good stuff.  44 minutes.  Did per side on DB Rows, Skater Hops and Snatches

Zach

W4/D4 S&S

Definitely becoming one of my favorite routines.

W4/D5 S&S

W4/D6 S&S

W4/D7 S&S

Shawn

hectic😳✔️
5min assault bike before & after✔️
6 rounds 🥵✔️

W5/D2 S&S

Starting later in the AM. Had a beast of a workout!

a little hard when one has been away for a week..got it done 👌🏾👌🏾

W5/D3 S&S

Rough and rugged but through it better this time!

The workout had my heart rate up but my body wasn’t very tired. I substituted the lunges for box jumps and the bear crawls for jump rope to get a bit more of a burner in

Kaylie N.

Nice workout! Starting to get the stamina!

W5/D4 S&S

I was very sore from basketball but did more stretching than normal which helped a ton.

Its been awhile since I was doing S&S .. time to finish it off👌🏾👊🏾👊🏾

W5/D5 S&S

W5/D6 S&S

W5/D7 S&S

Added yoga push ups and pull ups as a finisher

great way to get the morning started!😊

Awesome workout once again, still really enjoying this program. Pushed through today even though I was really dragging this morning

W6/D1 S&S

Great workout today, my week has been crazy with overtime at work among other things so I’ve had to adjust on the fly on when I can get workouts in this week.

W6/D2 S&S

Great one especially after missing a few days.

W6/D3 S&S

W6/D4 S&S

yay .strength & stamina finally done!!
loved it!!🔥🔥👊🏾👊🏾

Great hard workout to end the week👌🏽👌🏽

W6/D5 S&S

W6/D6 S&S

30 minutes of Big Boy walks and foam rolling.   Kicked my a$$

W5/D1 S&S

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