Name: Playbook - Brad and Jess Gouthro - Aug 26: Body Up - Gym
Uploaded: 2023-08-26T02:15:41.710Z
Duration: 50 min
Description: Aug 26: Body Up - Gym

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. Stand with a hip width stance with your arms down by your sides.
2. Next, slightly bend at the hips and knees with your arms swinging back behind you.
3. Then quickly swing your arms forward as you press your feet through the ground to laterally jump to the side, keeping your body facing forward.
4. Land softly by bending your knees, then immediately repeat the lateral jump by returning back to the starting position.
5. Repeat for reps.

Side To Side Hop (10/side)

Tempo: 3010
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

Superset A

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with your palms facing in.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with your arms extended towards the floor.
Keeping your torso stationary and your arms extended, raise the dumbbells out to the side with your pinky fingers higher than your thumbs.
3. Feel a good contraction at the top of the lift, then under control, lower the dumbbells back to the starting position. 
4. Repeat for reps.

Bent Over Dumbbell Rear Delt Raise

Tempo: 2011
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 B

Tempo: 1010
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch (10/side)

1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

Superset C

Tempo: 1010
1. Get in push up position, with your hands directly below your shoulders, legs straight, and abs turned on.
2. As you lower into the push up, bring one knee to the outside of your elbow on the same side.
3. As you push yourself back to the top of the push up, straighten your leg and repeat the same movement with the other side.
4. That’s one rep.

Spiderman Push Up (6/side)

Tempo: 2011
1. While standing, bend forward maintaining a flat back, and with your palms facing in, place your hands on top of a swiss ball. 
2. Ensuring your abs are contracted throughout the entire movement, roll forward with your forearms, extend your hips, and contract your abs to pull your chest towards the swiss ball.
3. Once your body forms a straight line, contract your abs hard to pull the swiss ball back to the beginning position, with your hands back on top of the swiss ball. 
4. Repeat.

Standing Swiss Ball Rollout

Superset D

Cool Down: Treadmill Walk

Aug 26: Body Up - 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

Apr. 20: Low - Home

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 26: Body Up - Gym

More workouts from Brad and Jess Gouthro