Name: Playbook - Jeremy Scott - W6/D4 S&S
Uploaded: 2023-01-07T17:32:18.898Z
Duration: 45 min
Description: W6/D4 S&S

Mike

Delwyn

Great workout.   The push-ups were tough.

Jeff Ryan

Caleb

- Stand tall with your feet together and arms extended in front of your chest
- Jump out spreading your legs and drawing your arms to the sides
- Jump back to start and repeat for time or reps

Seal Jacks

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Prone DB Alt. Rows

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike (Airdyne)

- Start in a high plank/push up position 
- Take one hand off the floor and touch the opposite shoulder (making a fist), repeat on the opposite side
- 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

King Kong Pushups

- Start with a shoulder width stance, holding a single dumbbell in your hands
- Leap laterally and let your opposite leg cross cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

DB Skater Hops

- Grab the dumbbell from the floor with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Reverse the movement with control, placing the dumbbell back to the floor
- Alternating arms each rep

DB Alt. Snatch

W6/D4 S&S

Zach

Stacey

Trevor

W1/D1 S&S

6 rounds plus 10 lunge’s! Super sore from yesterday’s workout! Good one!!

Patrick

W1/D2 S&S

Gabie

Good workout. Did seated hamstring curl because of sore back. Lots of mobility and it helped.

W1/D3 S&S

Renegade rows were rough at the end of the other exercises… completed 4 rounds w/ 60 second breaks between rounds.

Alexander Lindamood

Nice little burn on this freezing morning. 🔥🌶️

W1/D4 S&S

Added some pull ups and dips at the end in supersets.

Crazy, all my lifts went up!  Great 1st week intro! Thank you!

John

Enjoying this program so far. Great 1st week!

Sarah Miron

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.

W1/D7 S&S

Not a bad workout. I added more between sets.

A bit sore from the previous day but still got through it.

W2/D1 S&S

Definitely effective. Had to take  short breaks with the inch worms

Wow!! Little bit of spice on a Wednesday morning 🥵🌶️

W2/D2 S&S

Shawn

W2/D3 S&S

Nick Skotzke

Dope … This was my 1/1/23 workout 🏋️‍♂️ 🔥💪🏾 - Get to it yall!!!!

jason

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!!

Huascar

W2/D5 S&S

W2/D6 S&S

W2/D7 S&S

Great workout!! Did some dips and calf work as well.

W3/D1 S&S

Little tough today…completed 4 rounds 🥵

Brent Johns

W3/D2 S&S

Lower back mobility exercises helped a lot

W3/D3 S&S

Tough one but getting better at this one!

W3/D4 S&S

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

Love this workout 🔥 and 🌶️ only making me stronger everyday !!

W3/D5 S&S

W3/D6 S&S

W3/D7 S&S

W4/D1 S&S

W4/D2 S&S

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

Great workout! Very tough pushing through it all as fast as possible. love pushing through this one

W4/D4 S&S

Finished week with this one 
Looking forward to next weeks workout

W4/D5 S&S

W4/D6 S&S

W4/D7 S&S

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

W5/D1 S&S

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

W5/D2 S&S

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

W5/D3 S&S

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👌🏾👊🏾👊🏾

Amazing workout once again I’m seriously feeling stronger ever single day.

W5/D5 S&S

W5/D6 S&S

W5/D7 S&S

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

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$$

W6/D4 S&S

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