Name: Playbook - Brad and Jess Gouthro - Apr. 11: Force - Gym
Uploaded: 2024-04-14T18:49:30.274Z
Duration: 60 min
Description: Apr. 11: Force - Gym

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

Complete the number of sets, as indicated for your fitness level, of each exercise before moving on to the next exercise. 

Sets: 
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: 2010
1. Position the barbell across your upper back while holding on with an overhand grip.
2. Take a stance so your feet are almost touching each other, toes pointing straight ahead. 
3. Contract your core for balance and lower your body into a squat by bending at the hips, pushing your butt back, then bending your knees, until your thighs reach as close to parallel to the ground as possible.
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing.
5. Repeat for reps.

Barbell Back Squat With Narrow Stance

Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up (8/leg)

Tempo: 2010

1. Place a bench or stable step 2-3 feet behind you.
2. Then position a barbell across your upper back, with your shoulder blades back, and grip it with an overhand grip.
3. With your core contracted, focus on pressing one of your feet through the floor as you raise and place the opposite foot behind you, resting it on top of the bench. Your front knee should be slightly bent.
4. Keeping your core contracted, slowly lower your body towards the floor by bending your front knee to about 90 degrees or until your front thigh is parallel to the floor.
5. Pause for a slight moment at the bottom, then ensuring you maintain an upright torso with the natural arch in your lower back, press your front foot through the floor to push your body back to the starting position.
6. Finish all the reps with one leg, then switch legs and repeat.

Barbell Bulgarian Split Squat (8/leg)

Tempo: 1010
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge (8/leg)

Tempo: 10X0
1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

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 (8/leg)

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.

Apr. 11: Force - Gym

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