Name: Playbook - Brad and Jess Gouthro - Apr. 14: Get It - Home
Uploaded: 2024-04-14T23:54:36.992Z
Duration: 60 min
Description: Apr. 14: Get It - Home

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

Complete all the sets of the exercises in Circuit A, the. move on to the abs exercises. 

Complete all sets of each abs exercise before moving on to the next. 

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

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

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

Circuit A

Tempo: 1011
1. Lie down on the floor, face up, with your knees bent, feet planted into the floor, and your hands behind your head.
2. Contract your abs and breath out as your raise your shoulders off the floor. The movement is short and is initiated by the abs, not from pulling on your neck.
3. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
4. Under control, lower your shoulders back to the floor and repeat.

Crunch

- Place your water bottle underneath where your feet will be
- lay back in a half seated position propped up by your elbows 
- extend your legs super straight with toes pointed
- lift your legs up and over the water bottle & tap the ground on the other side
- continue to alternate sides 
- keep your abs tight and engaged throughout the set

Water bottle side to side leg lift overs

The Medicine Ball Decline Sit Up is a more challenging variation of the traditional sit up due to the decline of the bench. By adding the weight of the medicine ball, it creates even more tension in the abdominals. To get started:
1. While holding a medicine ball, place your shins underneath the pads of a decline bench.
2. Lie back then extend your arms to place the medicine ball over your head.
3. Engage your abs and breath out as you raise your upper torso until it is almost vertical, while keeping the medicine ball over your head.
4. Slowly lower your upper torso back down towards the bench, without letting the tension off of your abs.
5. Repeat for reps.

Medicine Ball Decline Sit Up

Tempo: 2011
1. Lie down, face up on an incline sit up bench, or make your own sit up bench by placing one end of an incline bench on top of a step like you see in this video.
2. To keep your legs in proper position, squeeze a foam roller between your hamstrings and calves.
3. Grab the bench handle behind your head, contract your abs, and raise your hips and lower back to imitate the crunch towards your chest.
4. Under control, lower your legs back to the starting position until your heels come close to touching the floor.
5. Repeat.

Decline Reverse Crunch

Tempo: 1111
1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Under control, place one forearm on the ground followed by the other, focusing on keeping your hips square to the ground and your back flat. If you placed a glass of water on your back, it shouldn’t spill during the transition.
3. Move from the forearm plank back to the straight arm plank and repeat.

Straight Arm Plank To Forearm Plank

The oblique crunch is a great exercise to target the sides of yours abs. 

To get started:
1. Lie down on your back, knees bent, and feet planted into the floor.
2. Place one hand behind your ear with the other arm flat on the floor. 
3. You can also place your hand on your obliques to feel the muscle contracting with every rep.
4. Breathe out as you contract your abs and bring the bent elbow across your body.
5. Do not pull on your ear, all the movement comes from contracting your abs.
6. At the top of the movement, feel a good contraction in your obliques, then under control, reverse the movement to lower back to the starting position.
7. Complete all the reps on one side, then switch sides and repeat.

Oblique Crunch (12 reps/side)

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. 14: Get It - Home

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