Name: Playbook - Brad and Jess Gouthro - Apr. 10: Solid - Gym & Home
Uploaded: 2024-04-14T18:49:24.299Z
Duration: 40 min
Description: Apr. 10: Solid - Gym & Home

Follow the warm up first, then move on to the workout.

Complete all 4 exercises in circuit format, resting 30 seconds between exercises. 

Once you finish all the exercises in the circuit, rest for 2 minutes. 

Complete the number of circuits as indicated based on your fitness level.

BEGINNER: 2 sets 
INTERMEDIATE: 3 sets 
ADVANCED: 4 sets

After the workout move onto the cool down.

Follow these moves, for the sets and reps indicated, before your workout.

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

1. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back.
2. As you lower down into the squat, think about how you would sit in a chair. Hips go back first, followed by bending your knees. The bottom of your foot should remain firmly pressed against the ground at all times.
3. Go down as low as you can while keeping the natural arch in your back.
4. To rise up, squeeze your glutes, and press your feet through the ground.

Prisoner Squat

Warm Up

Tempo: 10X0
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges (10/leg)

Tempo: 1012
1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes to raise your legs off the ground while simultaneously contracting your lower back muscles to raise your chest and arms off the floor.
3. At this point you should look like superman flying through the air.
4. Hold for up to 3 seconds then lower both your arms and legs back to the floor.
5. That’s one rep.
6. Repeat.

Superman Lift

Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge (12/leg)

Tempo: 1010
1. With your feet planted into the ground, place your hands just outside of shoulder width on the ground, straighten your arms and legs, and pike your hips up into the air so your body forms and upside down “L”. 
2. Keeping your legs straight, bend your elbows to slowly lower head towards the ground. 
3. Pause, then push your hands through the ground to contract your shoulders and triceps, to move back to the starting position. 
4. Repeat for reps.

Pike Push Up

Follow these moves, for the sets and reps indicated, after your workout.

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band Outer Thigh Massage (20 sec/side)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage (20 sec/side)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (20 sec/side)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Foam Roller Upper Back Massage

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge (20 sec/side)

Cool Down

Apr. 10: Solid - Gym & Home

Apr. 29: Get It - Home

Apr. 29: Get It - Gym

Apr. 28: Jump Rope Life - Gym & Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 10: Solid - Gym & Home

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