Name: Playbook - Jeremy Scott - Wednesday Total Body April 10th
Uploaded: 2024-04-24T15:59:10.803Z
Duration: 40 min
Description: Wednesday Total Body April 10th

A beauty 
Up to 60 lbs on floor press finally

Greg Parks

Day 3 Total Body Rest time 60 seconds between sets 

- Lower Body Mob prep video 
- Bodyweight  Step Ups – 4 minutes 
- Side Plank – 1 minute x 4 sets 
- DB Lat Raises 4 x 15 
- DB Floor Press 4 x 10 
- TRX Rows 4 x 15 
- DB Hammer Curls 3 x 10 
- Dips 4 x 15

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Wearing a weighted vest
- Place one foot up onto the box or bench and push through your elevated foot, bringing your back leg up to standing position on top of the box
- Step down and repeat with the opposite leg
- Working back and forth for time or reps

Weight Vest Step-ups (can be bodyweight)

- Lie on one side, legs extended and stacked from hip to feet
- The elbow is directly under your shoulder
- Ensure your head is directly in line with your spine
- Engage your abdominal muscles, drawing your navel toward your spine
- Lift your hips and knees from the mat while exhaling
- Your torso is straight in line with no sagging or bending
- Hold this position for desired time

Side Plank

- Start in a standing position, holding dumbbells at your sides
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor (DEAD STOP)
- Press the weights to full extension by contracting your triceps and chest

DB Floor Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

DB Standing Hammer Curls

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

Wednesday Total Body April 10th

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

37:54 to complete. Fun WO. DBs 30#s and 25#s for curls & press. #strongerthanyesterday 💪

Guillermo

Great workout. Finished in 25:25. Curl to press at that rep range is awful

Adam

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Great 25 min workout!! Bottom loaded pulse squats...🥵

Sarah Miron

Jeff Ryan

Monday 4/29

Tuesday 4/30 Boxing

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

5/4 Saturday Rest Recover

5/5 Sunday Push-up Interrupt Advanced MetCon

37:50….what a workout…even if I’m a day late!

Todd

Amanda

Sunday MetCon 4/21 50-5-5 Set

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

Wednesday Total Body April 10th

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