Name: Playbook - Brad and Jess Gouthro - Apr. 14: Stairwell To Gains - Gym
Uploaded: 2023-04-14T03:25:27.079Z
Duration: 30 min
Description: Apr. 14: Stairwell To Gains - Gym

Follow the dynamic stretching warm up routine before the Stairs workout. You can use any staircase, stair climber cardio machine, or stairs at a track/sports field. Make sure to use a timer/stopwatch to keep track of the time. It doesn’t matter how many stairs you do, focus on working during the given time intervals. Keep rests to a maximum of 1 minute. Beginners can choose a medium pace in place of sprints. Finish with the cool down.

Follow these moves in circuit format, resting 10 seconds between each exercise. Complete 1 circuit BEFORE your workout.

Tempo: 1011
1. Start with your feet together, the take one step forward and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Rotate your torso with your arms extended in front of you to one side of your body. 
3. Press your front foot through the ground to come back up to standing.and repeat the lunge with the opposite leg.
4. Repeat for reps.

Walking Lunge With Rotation (6/leg)

Tempo: 1010
1. Stand beside a sturdy object and hold on to it for balance with your closest hand.
2. With your chest up and looking straight ahead, swing one leg forward as high as you can, then reverse the swing back behind your body.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Front To Back Leg Swing (15/leg)

Tempo: 1011
1. Get into a traditional push up position with your hands directly below your shoulders.
2. Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the sky, with your other hand firmly planted into the ground.
3. While maintaining your balance, keep reaching back with your top arm to really open up your chest, ensuring you keep your core and glutes contracted to keep your hips up.
4. Under control, return to the starting pushup position, then alternate to the other side.
5. Continue alternating sides for reps.

Alternating Straight Arm Side Plank Reach (10/side)

Tempo: 1010
1. Get into a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one foot wide and outside your hand.
3. At this point your should feel a good stretch and opening of your hips. 
4. Under control reverse it back to the starting position. 
5. Repeat with your other leg. 
6. Alternate back and forth in a slow and controlled manner.

Alpine Mountain Climber (10/side)

1. While standing, jog in place but rather than driving your knees forwards, the goal is to quickly drive your heels behind you as if you’re trying to kick your butt with your heels.
2. Continue alternating sides for reps.

Butt Kickers (30/side)

Warm Up

Adjust the speed based on: 
👉 Slow: 5/10 perceived effort
👉 Medium: 7/10 perceived effort
👉 Fast: 9/10 perceived effort

Stair Climber Warm Up Slow Pace

Stair Climber Medium Pace

Stair Climber Fast Pace

Stair Climber Cool Down Slow

Stepmill HIIT Sprint Intervals

Follow these moves in circuit format AFTER your workout.

1. Kneel down on both knees with a swiss ball in front of you.
2. Bend forward and extend one arm and place your forearm on top of the swiss ball while placing the other hand down on the ground, directly below your shoulder. Your knees should also be directly under your hips.
3. Move the arm on top of the swiss ball forward and slightly inward across your body until you feel a good stretch.
4. Hold this stretch for up to 30 seconds.
5. Repeat with the opposite arm.

Single Arm Swiss Ball Kneeling Lat Stretch (20 sec/arm)

1. While standing, face and position your extended arm and shoulder flush against a wall with your arm perpendicular to the floor, pointing to 3 o’clock.
2. Rotate your body and feet away from your extended arm to increase the stretch.
3. If you’re more flexible, move your extended arm up the wall to the 2 o’clock position, then continue progressing to a a 1 o’clock position.
4. Hold that position for up to 30 seconds and repeat with the opposite arm.

Standing Chest Wall Stretch (20 sec/arm)

1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Lying Crossover Stretch (20 sec/leg)

Cool Down

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Apr. 14: Stairwell To Gains - Gym

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