Name: Playbook - Brad and Jess Gouthro - Aug. 28: Rampage - Home
Uploaded: 2023-08-29T00:12:41.069Z
Duration: 50 min
Description: Aug. 28: Rampage - Home

Complete the warm up first, with no breaks, then complete each superset with as little rest between exercises. 

After completing the superset, rest for the indicated time, then repeat for a total of 4 sets. 

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

After the resistance training workout, complete the HIIT cardio finisher. 

After the workout, move onto the cool down.

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

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 (30/side)

Tempo: 2010
1. While standing, take a wide stance, approximately double shoulder width apart, with your toes pointing forward. 
2. Hold your hands in front of your chest as you bend and push your hips back to lower your body while shifting your weight to one leg as you bend that knee.
3. Your opposite foot should remain planted into the floor. 
4. Reverse the movement back to the standing position for a brief moment, then repeat with the opposite side, keeping your feet firmly planted into the floor. 
5. Keep alternating side to side.

Alternating Lateral Lunge (8/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 (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 each superset with as little rest between exercises. After completing the superset, rest for the indicated time, then repeat for a total of 4 sets. 

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

- sit on the floor with legs extended out in front of you
- Grip the band with both hands
- Raise arms directly over head
- Pull the band apart & down at the same time until hands reach shoulders & arms form a W shape 
- flex your back 
- return to the top & repeat

Seated Resistance Band Pull Down

- lay on your back with one db extended over chest
- lower the db over head to feel a stretch in your abs
- lift & bridge up at the same time, contracting your core from all sides

Lying Weighted pullover bridge crunch

Superset A

-lay on your back on the ground
- loop the band around feet & hold with bent arms 
- press your legs against the band to fully straighten against the resistance 
- control as you bend, then press again

Resistance band frog press

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Superset B

- stand in an athletic stance with core tight 
- press the Db’s over your head to flex your shoulders

Standing Db Overhead Shoulder Press

Press overhead with 1 dumbbell. Keep your core tight & stance athletic
Same amount of reps on Each Side

Standing 1 arm Db Shoulder Press

Superset C

Speed jump rope

Incline: 3.0
Speed: 3.5
Outside 5 min out & 5 min back if no treadmill

Cool Down: Treadmill Walk

Aug. 28: Rampage - Home

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

Aug. 28: Rampage - Home

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