Name: Playbook - Brad and Jess Gouthro - Aug 20: Super Body - Home
Uploaded: 2023-08-20T14:09:17.647Z
Duration: 50 min
Description: Aug 20: Super Body - Home

Worked out with the kids today! Made it happen!

Ginna

Follow the warm up first, then complete 3 sets of each superset, resting 40 seconds between exercises. 

Always use good form and take your time to do it right. No sloppy reps. 

After the workout move onto the cool down.

Follow these moves for the sets and reps indicated BEFORE 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/leg)

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/leg)

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/leg)

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/leg)

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 the superset, resting 40 seconds between exercises. Always use good form and take your time to do it right. No sloppy reps.

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 arm plank position with your arms extended then immediately jump both feet back in and jump straight into the air with your arms over your head. 
4. Land softly, then immediately complete another jump burpee.
5. Repeat.

Jump Burpee

Tempo: 3010
1. Set up your incline bench to a low incline, approximately 15-30 degrees.
2. Grab a set of dumbbells, sit with your back on the bench.
3. With an outward facing grip, thumbs pointing towards each other, contract your chest and press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press

Superset A

1. Get into a forearm plank position with your elbows directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With a quick hop, spread your feet wider apart, land, then immediately hop back to the beginning position, keeping your core contracted and firm.
3. Repeat for reps.

Forearm Plank Jack

- Place a Plate or Db on your lap.
- position your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down & back 
- Bend at the elbows to lower your body 
- Elbows should bend straight back 
- straighten your arms engaging your triceps back to starting position

Weighted bench dips

Superset B

Tempo: 10X0

1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

Tempo: 2011
1. Hold a a pair of dumbbells with an overhand wide grip, in front of your thighs.
2. With your torso upright, begin the movement by raising your elbows up and out, keeping the dumbbells close to your body, until your reach chest level.
3. I prefer to raise the dumbbells at shoulder width, as this recruits more of the middle and rear deltoids. It also reduces the height you can lift the dumbbells. By raising the dumbbells to just your chest line, it can help reduce the risk of shoulder impingement issues.
4. Your elbows should always remain higher than your forearms and your back should remain stationary. 
5. Reverse the movement by lowering the dumbbells back to the beginning position.
6. Repeat for reps.

Standing Dumbbell Upright Row

Superset C

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

- Lying flat on the ground on your back, extend legs long
- Press your hands into the ground by your sides to help stabilize 
-Lift straight legs up and toward your body until legs are parallel with the ground 
- Control the lowering & repeat
- exhale with each lift

Lying Leg Lifts

Superset D

Incline: 3.0
Speed: 3.5
If no treadmill head outdoors & walk for 5 mins out & 5 mins back.

Cool Down: 10 min Walk

Aug 20: Super Body - 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 20: Super Body - Home

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