Name: Playbook - Jeremy Scott - W9/D3
Uploaded: 2024-03-19T15:15:53.455Z
Duration: 45 min
Description: W9/D3

Jeff Ryan

Feeling a bit sore and tired today, so I went with a lighter than usual load.

Yvonne

- 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

- 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

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

24 steps (12 each leg)

DB Walking Lunges

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB Upright Row

W9/D3

John

Lino

Day 1 in the books. Looking forward to this program

Travis Campbell

W1/D1

Jacob Forrest

W1/D2

Trying this mixed with BJJ, can't wait to see/feel the results

W1/D3

Did 16 min assault bike 40/20. Then 300 squats with ruck bag on

Zach

Matthew Lawless

Matt

W1/D4

Nick

W1/D5

Kerry

Aliya Miller

W2/D1

Day 2 and 3 in the same workout 🙏🏼💪🏼

Stanislas De Goïti

W2/D2

W2/D3

Got nasty real fast! Added a 5 min core crusher on the end

W2/D4

W2/D5

Added hammer curls and rdls.  Great session

Manny Melo

W3/D1

3 rounds  23:14. Haven't beathed this hard in a long time

W3/D2

I don’t like Bulgarian splits. Yüke!🤪

Irma

W3/D3

W3/D4

Awesome!

Question - is there a workout that can reduce neck fat or improve jaw line?

Thank you!!

Upping weight... getting stronger. 💪🔥💪

Kenin

W3/D5

Back on track after a great Christmas 🎄

Mike

W4/D1

Added some bike and sprints after circuit

Absolutely brutal with the Burpees finisher

W4/D2

W4/D3

Split the KB swings into 50s and did a walk backwards for the knees between sets. I used a light KB due to volume and had a sore lower back

Shaun

W4/D4

W4/D5

Did 10 deadmill sprints.  Good way to start the week!

Did this 7/17 - had to do 20 rounds of AB sprints because I don’t have a treadmill.

W5/D1

W5/D2

11:17 10 rds with a 20lb vest #murphseason

Billy

W5/D3

Tough as it should be close grip chin ups struggling with

W5/D4

Great session.  Added a ruck.  

Second time doing this program.  Half way point.  Great progress

Feeling great and stronger halfway thru program. 💪💪

20 minutiae’s doesn’t seem long but got a sweat on

W5/D5

W6/D1

Enjoyed it due to it being different. Felt the 500 skips at the end

W6/D2

Rodrigo

W6/D3

Abs wheel a lot harder than you expect ! Well it was for me 😂

W6/D4

Still struggle on body weight pull ups have to use a band and dips. But I’ll get there … little steps

Week 6 in the books. Loving this program.

W6/D5

Took it steady first time back for a while

W7/D1

W7/D2

Tavia

W7/D3

Quick and efficient. Just what I like. 👍

Ryan

W7/D4

W7/D5

Added some exercises to superset.    Second time around conclusion on horizon.

W8/D1

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

W8/D2

Kyle

W8/D3

Mixed it up with shuttle sprints and backwards walking (knees) and did box step ups instead of high knees due to knee issues. Advice 20 seconds rest would spice it up a bit more

jason

W8/D4

W8/D5

Two weeks left.   Added sets and increasing volume when the body feels right

W9/D1

Did 3 x 10 mins 15 secs on 45 secs rest on ergo skier, barrel runner and rower

W9/D2

R1 - not that bad!
R2 - I got this…
R3 - holy hell 🥵. Great workout

Robert

W9/D4

W9/D5

Swapped 2 x sled pushes for pull ups. Continuous reps for 18 mins instead of EMOM

W10/D1

275 on squats with 90 rest period.  Def made some strength gains these past weeks

W10/D2

Did sit ups instead of pull ups as still struggle with pull ups. Did 5 rounds of assisted pull ups after as a finisher

W10/D3

W10/D4

Second time I have completed program.  Good stuff.  Week of suggested weekly workouts and jumping into next program.

Did 2 x sprints in gym instead of runner. Then did extra round lower weight this time 1-10 with sprints in between. 
Finisher of farmers carry, offset carry and overhead carry each sled push all x 10 instead

W9/D3

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