Name: Playbook - Brad and Jess Gouthro - Aug 2: Fresh Start - Home
Uploaded: 2023-08-01T22:07:52.527Z
Duration: 45 min
Description: Aug 2: Fresh Start - Home

Follow the warm up first. 

Then complete 3 sets of each superset, resting 20 seconds between exercises, and 90 seconds after each superset. 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.

* 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

Warm Up

Complete as a superset, resting 20 seconds between exercises, and 90 seconds after each superset. 

Complete the number of sets based on your fitness level:
Beginner sets: 2
Intermediate sets: 3
Advanced sets: 4

Suggested exercise modifications: Bodyweight Walking Lunge

- feet wide
- set your stance and grip
- tighten your core & lift with your hips rather than your back
- maintain flat back throughout the movement

Db Sumo Deadlift

- Sit on the ground and loop the band around your feet
- straighten your legs & sit up tall
- pull the band towards your ribs & flex your back

Seated Resistance Band Row

Superset A

Complete as a superset, resting 20 seconds between exercises, and 90 seconds after each superset. 

Complete the number of sets based on your fitness level:
Beginner sets: 2
Intermediate sets: 3
Advanced sets: 4

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg
- half the reps PER SIDE

Alternating Forward Double Lunges

Place your bench against a wall so it won’t slip back. Put your feet on the bench & hands on the ground. Lower your chest to the ground between your hands. Keep your chin up to avoid your face touching the ground first. Lead with your chest. If you fail, switch to a regular push up to finish the set. If you fail with those switch to incline push ups

Decline Push Up

Superset B

- fold forward with straight legs
- walk your hands out until you reach plank position 
- lock it in by flexing your arms, back & core

Hand Walkouts

Tempo: 20X0

1. With a hip width stance, hold a pair of dumbbells in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbells towards the floor, keeping them close to your legs.
2. Next, drive your feet through the floor to raise the dumbbells, keeping them close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to catch the dumbbells in a quarter squat position. 
3. Extend your legs and press the dumbbells over your head. 
4. Reverse the movement and repeat for reps.

Dumbbell Clean And Press

Superset C

Complete the 2 exercises back to back for 3 rounds

Start by lunging forward with a big step & lowering down until your front knee bends at a 90 degree angle. Then step through into the next lunge & continue lunging forward with each step. If you are working in a really small space just do one forward lunge, stand up, then step back to reset & take the next step.
Half the reps PER SIDE

Walking Lunge

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

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

Treadmill Recovery Fast Walk

Distraction-Free Walk

Cool Down

Aug 2: Fresh Start - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Aug 2: Fresh Start - Home

More workouts from Brad and Jess Gouthro