Name: Playbook - Brad and Jess Gouthro - Day 1: Can You Do It?
Uploaded: 2023-03-01T04:35:43.130Z
Duration: 60 min
Description: Day 1: Can You Do It?

Amazingly comprehensive and fun workout. Feel so good! And roller perfect finisher.

Monique

Thanks Brad it was really a Great work put. I was curiousntonsee see how I would réel with a work out without a coach top show me live the first Time and I give you a ten very clear!

Hawa

Start with the Dynamic Warm Up
• Safety first! Don’t let your ego get in the way of common sense. Focus on controlling the weight…the weight doesn’t control you. Use a weight you know you can handle with proper form.
• Do not move onto the next exercise until all reps and sets of each exercise are complete.
Finish with the cool down.

Dynamic Warm Up Flow

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Warm Up

Tempo: 2010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

Tempo: 3010
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat

Tempo: 1010
1. Get in a traditional pushup position but rather than having your hands directly below your shoulders, move them outside shoulder width.
2. To lower into the pushup, bend your elbows, and lower your chest toward the ground until your upper arms are parallel to the ground.
3. Press your hands through the ground to rise back to the starting position.
4. Repeat.

Wide Grip Push Up

Tempo: 1111
1. Lie on the ground, then lift your feet and bend your knees so you can hold onto your shins,
2. Crunch up so your shoulders are off the ground while keeping your hips and lower back pressed into the ground.
3. Straighten your legs so they form a 45 degree angle to the ground as well as extending your arms up by your ears so your body makes a U shape.
4. Focus on keeping your ribs down while holding this position and contract your abs to bring your arms and legs back to the starting position.
5. Repeat.

Double Leg Stretch

Tempo: 3010
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Tempo: 10X0
1. Place your feet shoulder width apart.
2. Begin the squat by pushing your hips back and bending your knees.
3. Once you hit the bottom of the squat, press your feet through the ground to push yourself up back to standing position.
4. Without pausing, squat again, but this time as you press your feet through the ground, explode up by jumping as high as you can.
5. Land softly, and proceed directly into another squat.
6. Continue alternating this squat to jump squat combo.

Squat To Jump Squat Combo

1. Hold the ends of the jump rope in each hand.
2. With your feet together, slightly bend your knees, and push the balls of your feet through the ground to jump up and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope.
3. As the rope goes under your feet, jump and land with your feet spread wide apart like you would if you were doing a jumping jack.
4. On the next jump, land with your feet together.
5. Repeat.

Jumping Jacks Jump Rope

Do each of the cool down stretches as a circuit.

*30 seconds/side
1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Lying Crossover Stretch

*30 seconds/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 / 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

*30 seconds/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

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

Cool Down Circuit

Day 1: Can You Do It?

Great!! Fun Cardio, challenging, I loved it!

Day 2: Speed Racer

Day 3: 10,000 Steps (Active Recovery)

Day 4: Abtastic

Day 5: Get High

Day 6: 10,000 Steps (Active Recovery)

Day 7: Get It

Day 8: Keeping Up

Day 9: 10,000 Steps (Active Recovery)

Day 10: Back Attack

Day 11: Cardiooo

Day 12: 10,000 Steps (Active Recovery)

Jessica

Day 13: Squat Challenge

Day 14: Arm-Ageddon

Day 15: 10,000 Steps (Active Recovery)

Day 16: Jump Rope Challenge

Day 17: Bunz-A-Thon

Day 18: 10,000 Steps (Active Recovery)

I was not feeling like working out today, but I knew that if I just got through the warm-up, I would probably feel better and finish the rest of the workout. And it worked! I’m loving the app so far. Thanks Brad and Jess for all you do!

Abby

Day 19: 365 Challenge

I loved this one. Super fun - I adapted for at home using a band for eccentric pull up…not sure it worked exactly.

Great workout! I didn’t have the room to do drills so I did side-to-side skaters. And instead of treadmill sprints, I did sprints on my assault bike. 😁

Day 20: Never Quit

Day 21: 10,000 Steps (Active Recovery)

Day 22: Chestacular

Day 23: Are You Nuts?

Day 24: 10,000 Steps (Active Recovery)

Day 25: Abtastic

Day 26: Back Attack

Day 27: 10,000 Steps (Active Recovery)

Day 28: Squat Challenge

This was such a fun workout. Would love to see more twitch sessions - or programs!

Day 1: Can You Do It?

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