Name: Playbook - Brad and Jess Gouthro - Day 11: She Can Do It 🔷
Uploaded: 2023-03-01T00:05:32.311Z
Duration: 45 min
Description: Day 11: She Can Do It 🔷

Loved this workout! It targets Abs, booty, arms with the most unique exercises! Where does she get these moves ??!!

Carla

Good and sweaty
Failed in 4th round of diamonds (my arms are my biggest trouble zone)

Monique

Complex workout 🔷
    • A complex is like a circuit except you’ll hold onto the same weights for the whole thing. Complete each of the 4 exercises with no rest between them. 

Rest 30 sec at the end of the complex and repeat 3 more times for a total of 4 sets.

Follow the Fat Melting Finisher & give it your all!

Complete all 4 exercises without setting the weights down

- Stand tall with an athletic stance & core tight
- Keep a slight bend at the elbows
- Raise your arms out to your sides until you reach shoulder height 
- palms remain face down throughout the movement 
- Lower with control and repeat immediately without resting between reps

DB Lateral raises

Db Deadlift

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- Hold Dumbbells in your hands 
- Hinge at the hips to bend forward with a straight back
- Row the Dumbbells up towards your ribs & focus on flexing your back muscles

Dumbbell Bent Row

Complex A

Complete all 4 exercises without weights. 10 reps per exercise, no rest between

- 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Body in a straight plank
- Bend at the elbows to lower your chest down to your hands 
- Keep you core engaged and legs & butt tight 
- Push your palms into the ground to lift all the way back up to straight arms 
- Exhale with the push

- Modify if needed by either elevating your hands to a bench or lowering knees to the floor

Diamond push ups

- Stand with feet together 
- Lift one knee then take a huge step to the side & drop into a low side lunge 
- Rise back up to standing & repeat on the other side
- Alternate directions

Side Drop Lunge

- stand with feet together and hands on hips
- sweep one leg back and up, leaning forward but without rounding your back 
- drop into a lunge the step back together 
- alternate sides
- Do half the reps PER SIDE

Sweep Back Drop Lunge

Complex B

Day 11: She Can Do It 🔷

Natalie

Jenny

I’ve been in the team workouts and missing you, Jess. Excellent sweaty return over here. 🙏🏽

Day 1: Boss Chika 🟡

Sarah

Tatiana

Day 2: Lean & Fierce 🔻

Day 3: Active Rest Day

Day 4: Totally Toned 🔷

Day 5: Active Rest

Michele

Day 6: Super Fantastic 💞

Day 7: Total Rest

Day 8: Girls Run The World 🟡

Day 9: Active Rest

Great challenge - failed on the 2,3 and 4 th rounds of kneeling dumbbell press. About 8-9 reps w 11 lbs. I did two rounds of fat finisher. Sweating

Day 10: Total Babe 🔻

Day 12: Total Rest

Today was a day where I really did NOT feel like doing anything… but I did it and it was amazing! 
Perfect workout - 2 exercises per set, a little cardio session in between. Just makes you feel good, even if you were not motivated at all 🔥

Vanessa

Day 13: Elevated 💞

Day 14: Active Rest & Meal Prep

Day 15: Active Rest

Day 16: Femme Power 🟡

Day 17: Strong 🔻

Day 18: Total Rest

Definitely the hardest one so far 🥲❤️

Powerful sweat sesh! Def felt my heart on this one (cardio made it hard-y-O!). Great workout, thanks 🙏🏽

Day 19: Amazing Workout 🔷

Day 20: Active Rest

This one was well placed after yesterday! Felt nice and light but still cardio and sweaty plus like the abs work.

Day 21: Lucky 8’s 💞

Great! I love that you do it at home or at the gym!

Giorgianna

Day 22: Divine Female 🟡

Day 23: Total Rest

Day 24: Build Each Other Up 🔻

Day 25: Active Rest

Day 26: Active Rest

Day 27: Empower 🔷

Day 28: On a Mission 💞

Day 29: Total Rest

So far the best “core focused- full body workout” ❤️ even after one hell of a week - and no motivation - I still did it and I’m so proud of myself 🎉 thank you Brad and Jess for that program ✨

Day 11: She Can Do It 🔷

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