Name: Playbook - Brad and Jess Gouthro - Aug 22: The Fat Melter - Home
Uploaded: 2023-08-22T14:53:54.696Z
Duration: 50 min
Description: Aug 22: The Fat Melter - Home

Mirna

Ginna

Follow the foam roll warm up first, then complete 3 sets of the metabolic warm up superset with no breaks.

Then complete each Power superset with good form. 4 rounds per superset.

Use the 6 set cardio HIIT finisher to burn off the last bit of energy.

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

Speed jump rope

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

push ups

Metabolic Warm Up

Complete 3 sets of the superset, resting 60 seconds between rounds. Always use good form and take your time to do it right. No sloppy reps.

- loop a band around your thighs, just above the knees
- lower into a squat position 
- let knees cave in towards the midline then press knees apart against the resistance 
- maintain your flat back & focus on engaging the glutes

Banded Squat Abduction

- start with a wide squat
- jump your feet together & squat again in the narrow stance
- jump your feet wide again for the next squat
- continue alternating between wide & narrow for the given time

Alternating Wide to Narrow Squats

Superset A

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.

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Lower slowly with control 
- Work both sides

DB single arm rows

- Begin in push up position with dumbbell in each hand
- Lower body down towards the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side
- Each side counts as one of the reps

DB push up + renegade row

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

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.

Walking Lunge

- Start in a lunge
- jump to switch sides
- continue jumping to alternate sides

split jump lunges

Superset D

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

High Knee Sprints

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 22: The Fat Melter - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Aug 22: The Fat Melter - Home

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