Name: Playbook - Brad and Jess Gouthro - Apr. 4: Body Strong - Gym & Home
Uploaded: 2024-04-04T16:02:07.097Z
Duration: 45 min
Description: Apr. 4: Body Strong - Gym & Home

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. 

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

Tempo: 1010
The Push Up Shoulder Tap is an excellent push up variation that not only targets the chest and triceps, but also it pulls in more core strength due to the instability created by the shoulder tap.
To get started:
1. Get into a push up position with your hands and feet planted into the floor, with your shoulders directly over your hands. 
2. Complete a push up by lowering your body towards the ground, keep your back flat and neck neutral.
3. Press your hands through the floor to extend your arms, then keeping your core tight,  immediately tap the opposite shoulder with one hand, then do the same with the other hand. 
4. Place both hands back on the ground and complete another push up.
5. Repeat for reps.

Push Up Shoulder Tap

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

Tempo: 10X0

1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
4. Repeat.

Burpee

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

Tempo: 1010
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

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

Tempo: 1010
1. Get into a straight arm plank position with your toes and hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With your abs and glutes contracted, quickly jump both feet in land with your feet planted into the ground as you tuck your knees towards your chest. 
3. Land softly, the jump back out to the plank position, ensuring your land softly with your core contracted. 
4. Stick the landing, then repeat for reps.

Straight Arm Plank Knee Tuck (Bottom Burpee)

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. 4: Body Strong - Gym & Home

May 5: Torch It - Gym & Home

May 4: 7 Up - Gym or Home

May 3: Meal Prep + Recovery

May 2: Ready Set Hike - Gym & Home

May 1: Meal Prep + Recovery

Apr. 30: Plyo Up - Gym & Home

Apr. 29: Get It - Home

Apr. 29: Get It - Gym

Apr. 4: Body Strong - Gym & Home

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