Name: Playbook - Brad and Jess Gouthro - Aug 17: Fresh Start - Gym
Uploaded: 2023-08-17T15:28:32.963Z
Duration: 50 min
Description: Aug 17: Fresh Start - Gym

Follow the warm up first. 

Then complete 3 sets of each superset, resting 40 seconds between exercises.

Always use good form & take your time completing it right. No sloppy reps.

After the workout move onto the cool down.

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

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 (30 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 hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
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 Hamstring Massage (30 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 (30 sec/side)

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 (30 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

Warm Up

Complete 3 sets of each superset, resting 40 seconds between exercises.

Tempo: 3010
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift

Tempo: 2010
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

Superset A

Tempo: 2010
1. Stand with your feet hip width apart.
2. Step backward with one leg while keeping your chest up.
3. Lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
4. Press through the ground with your feet, then lift yourself back up to starting position.
5. Alternate legs and repeat.

Alternating Barbell Reverse Lunge (10/leg)

Tempo: 2010
1. Get down on the floor on your hands and knees with a step or bench behind you.
2. Place both feet up on the step while positioning your hands on the floor, slightly wider than shoulder width.
3. Keep your core contracted to ensure your body stays in a straight line from your heels to your head. If your hips sag during the move, stop immediately to prevent injury to your lower back.
4. Under control, lower your body by bending your elbows until your chest comes close to touching the floor.
5. Press your hands through the floor to push your body back to the starting position and repeat.

Decline Push Up

Superset B

Tempo: 3030
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

Tempo: 10X0
1. While standing with a hip width stance, hold a barbell in front of your thighs with a just outside shoulder width grip. 
2. With a strong core and flat back, and a slight bend at the hips, explosively thrust the hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor. 
4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head. 
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs.    
6. Repeat for reps.

Barbell Hang Clean And Press

Superset C

Tempo: 2010
1. Position the barbell across your upper back while holding on with an overhand grip.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
3. Press through the ground with your feet to lift yourself back up, then immediately step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Barbell Walking Lunge (10/leg)

1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

Superset D

Cool Down: Treadmill LISS Walk

Cool Down

Aug 17: Fresh Start - Gym

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

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Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Aug 17: Fresh Start - Gym

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