Name: Playbook - Jeremy Scott - W8/D2
Uploaded: 2024-03-19T15:15:53.431Z
Duration: 25 min
Description: W8/D2

Matthew Lawless

Swapped the pull ups for sit ups and practiced some assisted pull ups afterwards due to not being able to do pull ups.

Shaun

Jeff Ryan

Micah

10-1 sweat fest ! Great, quick HIIT session

Robert

Kaylie N.

That was an awesome workout. My wife has been joining me sporadically on these workouts and tonight we completed within seconds of each other at 10 minutes and 20 seconds. Great workout today

Caleb

Mike

7-1 Glute Bridges 
7-1 Pullups
7-1 Pushups
7-1 Burpees
7-1 Prisoner Squats
7-1 Seconds High Knees
7-1 Squat Jumps (Explosive)

Repeat from 7 reps – then continue next round at 6 reps – then 5 reps waterfall down all the way to 1 rep – with as little amount of rest time as needed in between each set

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Bodyweight Glute Bridges

- 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

- Start in a high plank/push up position
- 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 high plank position

Pushups

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Burpees

- Stand with your legs slightly wider than hip-width apart, your feet parallel
- Lift up your arms and place both of your hands behind your head
Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a squat 
- Extend your legs to stand up to starting position

Prisoner Squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Count both legs as 1 rep (R/L=1)

High Knees Sprint In Place

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

W8/D2

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