Name: Playbook - Brad and Jess Gouthro - Aug 19: Metabolic Power - Home
Uploaded: 2023-08-20T14:08:50.288Z
Duration: 35 min
Description: Aug 19: Metabolic Power - Home

Monique

Follow the foam rolling warm up first. 

Then complete 1 round of the Core warm up. 

Next work through 4 sets each of the 3 power exercises. Use enough weight that it feels challenging to complete the number of reps. Can rest up to 20 sec between sets.

The Bodyweight circuit finisher will be 5 mins on the clock, working through the circuit of 3 exercises, as many rounds as possible with minimal to no rest for 5 mins straight.

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

After the workout move onto the cool down.

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

* 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

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 (15 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 (15 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 (15 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

Foam Roller Warm Up

Follow these 2 moves to warm up your core

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- half the reps PER SIDE

Bicycle Abs

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 (4/side)

Core warm up

- take a shoulder width stance & hold Db’s by your side
- squat down, lowering the Db’s to the ground
- in one explosive movement, clean the Db’s up to your shoulders, then squat down again & press them up to overhead

Db Clean & press

- Hold one Db in one hand
- Take a shoulder width stance
- lower the Db to the ground between your feet in a squat position with flat back, bent knees & tight core.
- in one motion lift that db up all the way to over your head.
- use your hip power to thrust your body straight 
- half the reps PER SIDE

Db Snatch (10/side)

- similar to a Kettlebell swing
- hold one Db with one arm
- take a wide stance
- shift hips back to hinge & swing the Db between your legs
- use hips to thrust the weight forward and swing it up to chest height
- find a rhythm & continue for reps

Single arm Db swing (20/side)

Set your timer for 5 mins.
Complete this circuit as many rounds as possible within that time

Squat down & up as fast as possible while maintaining good form & control.

Speed Squat

Step forward, a very big step, and lower down towards the ground to achieve a 90 degree bend in the front leg
Alternating sides & doing half the reps PER SIDE

Forward Lunge

- start in a plank position with core tight
- bend elbows to lower your chest towards the floor
- press back up

push ups

5 min Bodyweight Circuit

Treadmill if you have one, outdoor walk if you don’t.

Treadmill Recovery Fast Walk

Distraction-Free Walk

Cool Down

Aug 19: Metabolic Power - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Aug 19: Metabolic Power - Home

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