Name: Playbook - Brad and Jess Gouthro - Day 2: Legs For Days (Lower Body)
Uploaded: 2023-03-01T04:35:43.111Z
Duration: 60 min
Description: Day 2: Legs For Days (Lower Body)

PAY CLOSE ATTENTION to the tempos and rest periods for each superset to get the most benefit from the program.

After the warm up, complete 2 Activation Supersets 
to activate the targeted muscles.

Once the targeted muscles have been activated, complete the PAUSED Supersets, resting 60 seconds between each exercise.

Next, complete the DAMAGE supersets resting 60 seconds between each exercise.

Complete the PUMP supersets, resting 30 seconds between each exercise.

Finally, complete 2 DOUBLE UP supersets, resting 30 seconds between each exercise.

At the end of the workout, complete the cool down.

Complete this warm up before every workout.

Note: Complete 2 minutes of continuous jump rope. If you mess up, just keep going until 2 minutes is up. Rest 15 seconds then complete 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

Dynamic Warm Up Flow

MASS 2.0 Warm Up

Activation Sets are designed to start the mind to muscle connection of the targeted muscle. 

Focus on a strong muscle contraction with every rep, to activate and fire up the motor units to be ready to work.

Complete 2 supersets, with a 30 second break between each exercise.

8 reps/side
Tempo: 2012
1. Sit down in a leg extension machine and adjust the leg pad so it’s just in contact with the lower part of your shins with the pivot point of the machine in alignment with your knees.
2. Since this is a unilateral variation of the leg extension exercise, fully extend just one leg while keeping the other leg bent.
3. Contract hard at the top part of the range of motion, then under control, slowly lower the weight by bending your knee while keeping the tension on the quadriceps the entire time.
4. Once you complete all the reps with one leg, switch legs, and repeat.

Single Leg Extension

8 reps/leg
Tempo: 2012
1. Lie down with your back on the ground, knees bent, with your feet and arms planted into the ground.
2. Press your feet through the ground to raise your hips so you create a straight line from your knees to your shoulders.
3. Squeeze your glutes and bring one knee towards your chest without allowing your hips to drop.
4. Reverse the movement and repeat with your opposite leg.

Glute Bridge March

Activation Superset

Paused supersets are designed to create mechanical tension. 

This muscle building mechanism focuses on heavy weight lifting, with strict form, using full range of motion. The key is strict form. We never want you to use a heavy weight that makes you lose the mind-muscle connection or puts your body at risk for injury.

Complete 5 supersets, with with 60 seconds rest between exercises.

Follow the indicated tempos to get the most out of the exercise.

Tempo: 3012
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

Tempo: 3012

1. While standing with a hip width stance, hold a pair of dumbbells in front of your thighs with an overhand grip. 
2. With your knees slightly bent and unlocked, keep your core contracted as your begin by first bending at the hips as you push your butt back, then lowering your torso until it’s almost parallel to the ground while maintaining a flat back and a neutral neck. 
3. Once your lower back begins to round, do not go any further. 
4. Ensure you keep the dumbbells close to your legs as you slowly lower them, then contract your hamstrings and glutes to raise the dumbbells back to the starting position.
5. Repeat for reps.

Dumbbell Romanian Deadlift

Paused Superset

Muscle Damage: This muscle building mechanism focuses on breaking down the muscle fibers to create muscle damage. 

We focus on using moderate weight with a strict focus on slowing down the eccentric portion of the lift (where weight is moving towards the floor) while lifting to failure.

Complete 5 supersets, resting 60 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

8 reps/side
Tempo: 3010
1. Elevate the back foot about 6 inches high to increase the range of motion while placing the front foot 2-3 feet in front.
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement.
3. Lower your front knee until it’s 1-2 inches above the ground or until your front thigh comes close to parallel to the ground.
4. Then press your feet through the ground to go back to the starting position.
5. Repeat.

Dumbbell Bulgarian Split Squat

Tempo: 3010
1. Lie face down on a lying leg curl machine with the leg pad just below your calf muscles.
2. Grip the handles with your hands and really press your hips into the pad as you don’t want your hips rising during the curling of the weight.
3. With your feet flexed (meaning your toes are curled towards your shins), initiate the hamstrings to begin curling the weight towards your glutes.
4. Squeeze at the top position, then under control, point your toes away, then slowly lower the weight.
5. Once again, raise the weight with feet flexed and lower the weight with toes pointed to really isolate the hamstrings by removing the muscles in the calves from helping with the lift.
6. Repeat.

Lying Leg Curl

Damage Superset: Legs

Metabolic Stress: This muscle building mechanism focuses on keeping constant tension on the muscles and essentially burn them out. 

We focus on going short of lockout while keeping the reps higher and the rest periods shorter to really feel the pump.

Complete 3 supersets, resting 30 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 1010
1. Sit down in a leg extension machine and adjust the leg pad so it’s just in contact with the lower part of your shins with the pivot point of the machine in alignment with your knees.
2. Initiate the move by contracting your quadriceps and fully extend both legs.
3. Contract hard at the top part of the range of motion, then under control, slowly lower the weight by bending your knees while keeping the tension on the quadriceps the entire time.
4. Repeat.

Leg Extension

Tempo: 1012
1. Sit down on the ground with your upper mid back and shoulders against a bench.
2. Carefully roll the loaded barbell over your legs and across your hips.
3. With your knees bent at a 90 degree angle and feet firmly planted into the floor, grip the barbell with an overhand grip for balance, then raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the floor while keeping your core contracted.
4. Pause and squeeze your glutes hard.
5. Under control, slowly lower your glutes back towards the ground and repeat without touching the floor.

Shoulders Elevated Barbell Hip Thrust

Pump Superset: Legs

Double Up Sets are programmed at the end of the workouts and are designed to hit secondary muscle groups with extra work throughout the week. 

This allows you to hit each muscle group twice in a week with a little bit of extra work, without overtraining.

Complete 2 supersets.

Tempo: 1011
Reps: 24 (8 straight, 8 toes out, 8 toes in)

1. Place the balls of your feet on the platform and position your shoulders underneath the shoulder pads.
2. To target different sides of the calves, you can keep your toes straight to target the overall gastrocnemius. With toes in, you’re targeting the outside, and with toes out, you’re targeting the inside.
3. With your knees slightly bent and stationary, raise your heels as high as you can while giving your calves a strong contraction.
4. Pause for a moment at the top, then under control, slowly lower your heels to give your calves a good stretch, then repeat.
5. You knees should stationary throughout the range of motion meaning there is no movement at the knees during the raising or lowering of the heels.
6. Repeat.

Standing Machine Calf Raises (Toes Straight, Out, In)

Tempo: 1011
Reps: 24 (8 toes straight, 8 toes out, 8 toes in)

1. Sit down on the seat, and place your thighs underneath the pads and the balls of your feet on the step.

2. Press through the step to raise as high as you can by fully extending your ankles.

3. Feel a good contraction, then slowly lower your heels as far as your can without resting them on the floor.

4. Repeat for reps.

Seated Calf Raise (Toes Straight, Out, In)

Double Up Superset

Do this cool down after every workout. Complete one set of each cool down exercise, then grab your protein shake to begin the recovery process.

30 seconds/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 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 seconds/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 seconds/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage

30 seconds/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 seconds/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

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.

Day 2: Legs For Days (Lower Body)

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