Name: Playbook - Brad and Jess Gouthro - Day 12: Full Body
Uploaded: 2023-03-01T04:35:43.339Z
Duration: 60 min
Description: Day 12: Full Body

Start with the warm up, then move on to the weight lifting portion. Complete all the reps and sets of each weight lifting exercise before moving on to the next movement. After the weight lifting, move on to the cardio portion. Finish with the cool down.

Do this warm up before the workout. Complete as a tri-set, moving from one exercise to the next, without rest, or at your own pace. Repeat 1 more time for a total of 2 tri-sets, then proceed to the workout.

1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your front  knee bent at a 90 degree angle. 
2. Ensure you are keeping your upper torso straight and upright.
3. Press your feet through the ground to bring your back foot back up to standing. 
4. Alternate legs and continue for reps.

Alternating Reverse Lunge

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers

Warm Up

* 10 reps/leg
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge

1. Step up to the squat rack with the barbell racked at chest level.
2. Grip the barbell in front of you with a shoulder width grip, palms up, with the barbell resting on the front of your shoulders, elbows up, straight ahead, and parallel to the ground.
3. Contract your core and maintain a natural arch in your back.
4. To lower into the squat, drive your hips back and bend your knees until your thighs are at or past parallel to the ground.
5. To keep an upright posture and keep the bar from rolling forward, ensure you keep your chest up with elbows parallel to the ground throughout the movement.
6. To get back to standing, push your feet through the ground to rise back to the starting position.
7. Repeat.

Barbell Front Squat

1. Lie face up on an incline bench while holding a pair of dumbbells with a neutral, palms facing in grip, with your arms straight over your chest.
2. Lower the dumbbells down and out to your sides with your elbows slightly bent until the dumbbells are inline with your chest.
3. Pause and squeeze your chest muscles, by thinking about bringing your elbow pits together. This will give you a maximum contraction in your chest.
4. Repeat for reps.

Incline Dumbbell Fly

1. With a hip width stance, hold a pair of dumbbells with a neutral palms facing in grip, arms extended, at your sides.
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and pull the dumbbells to the sides of your torso.
4. Squeeze in the contracted position, then slowly lower the dumbbells and repeat.

Neutral Grip Dumbbell Bent Over Row

Complete 3 rounds for a total of 16 minutes.

1 round (4 minutes) = 20 seconds of jump rope followed by 10 second rest, repeated 8 times.

Take a 2 minute break at the end of every round.

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

Jump Rope Workout Finisher

At the end of the workout, complete the cool down in circuit format. For the foam roller exercises, complete each side for 20 seconds. Repeat for a total of 2 circuits.

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 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

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

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

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend

Cool Down

Day 12: Full Body

Lamont

Im not sure how many 20 sec sprints i am supposed ti do

Kirsty

Hard! Do you complete each exercise 5x before moving to the next or do you complete the 3 exercises as round 1?

Day 12: Full Body

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