Name: Playbook - Jeremy Scott - Wed 5/8 Full Body Lift
Uploaded: 2024-05-16T15:29:22.294Z
Duration: 40 min
Description: Wed 5/8 Full Body Lift

Anthony

Jeff Ryan

1. DB Deadlift
2. DB Shoulder Press
3. Mt. Climber Pushups
4. DB Wall Curls
5. DB Skull Crushers

***Add in one additional exercise of your choice 3-4 sets of weak point training or anything you wish to work on and improve***

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 6-10

DB Deadlifts

- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Slowly press the dumbbells above your head until your arms are almost fully extended
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position

4 x 6-10

DB Standing Shoulder Press

- Start in a high plank position with your hands shoulder-width apart beneath you
- Activate your core to keep your upper body and lower body formed in a straight line
- Bring your right knee under your body toward your chest before lowering your right foot back to its placement on the floor
- Repeat this movement with your left knee
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground, together as one
- Get as close to the floor as possible (nose, chest and belly button should be at the same level/height)
- Engage the pectorals and push yourself back up to starting position (imagine you're pushing the ground away from you)
**Entire sequence equals 1 rep**

Mt. Climber Pushup

- Stand with your back to a wall and your feet shoulder-width apart
- Hold the dumbbells in front of your body with your palms facing out
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Make sure your elbows don’t move forward
- Lower the dumbbells under control to starting position

4 x 6-10

DB Wall Curls

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

4 x 10-15

DB Skull Crushers

Wed 5/8 Full Body Lift

33 min- 100 of each, used dumbbells/kbs: 10lbs x2 
 curl and overhead press, 18lbsx2 bench and row; 26lbs x2 (40) ; 26lb and 18lb (60)squats.. sweaty.

Amanda

Used 100 barbell the entire time- 
Curls- 13:21 (most difficult)
Squats- 21:34
Bench- 28:40
Rows- 39:34 (most surprising)
OHP- 52:37 
Goal was sub 45.  Over 7 and 1/2. Total time : 52:37

Great challenge!

Zach

100lbs 100 Rep BB High Volume Challenge Sunday 5/12

Monday Lift 5/13

Tuesday Boxing - X23 5/14

I really liked the lower reps to try a little heavier weights. 
35 DBs Bulgarians
60 incline 
35 shoulder
25 walking lunges
12 upright row

Greg Parks

Wednesday Lift 5/15

Thursday Abs & Carry 5/16

It was great, I’m not used to the rest time. Is ok to do the exercises as a circuit and reduce rest time as I’ll be working different body parts? 
You can tell me to not be impatient, that’s also fine!
It’s three hours after and I’m feeling great, good App man. You’ve worked hard to create it and it really is good to use.

Wed 5/8 Full Body Lift

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