Name: Playbook - Brad and Jess Gouthro - Day 20: Never Quit
Uploaded: 2023-03-01T04:35:43.913Z
Duration: 45 min
Description: Day 20: Never Quit

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

Monique

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. 😁

Abby

Start with the Warm Up
• Complete all the reps and sets of each exercise before moving on to the next.
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. Repeat 2 total tri-sets, then proceed to the workout.

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

Tempo: 1011
1. Lie down on the floor, face up, with your knees bent, feet planted into the floor, and your hands behind your head.
2. Contract your abs and breath out as your raise your shoulders off the floor. The movement is short and is initiated by the abs, not from pulling on your neck.
3. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
4. Under control, lower your shoulders back to the floor and repeat.

Crunch

10 reps/leg
Tempo: 1010
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

Warm Up

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

1 rep = 15 + 10 + 5 yard suicide
Start by placing 3 cones or imaginary lines 15 yards, 10 yards, and 5 yards apart.

1. Now begin at the start line and sprint 15 yrds as fast as you can, touch the line, then sprint back to the start and touch the line, then immediately sprint 10 yrds, touch the line, then back to the start and touch the line, then immediately sprint the last 5 yrds, touch the line, then finish by sprinting back to start and touch the line.
2. Repeat.

Suicide Drill

1 set = 30 reps comprised of 6 reps each of the 5 movements
Tempo: 1010
1. Perform a standing dumbbell front raise by standing with a pair of dumbbells at your sides with a palms facing in grip.
2. Raise the dumbbells with extended arms in front of you until they are parallel to the floor.
3. Reverse the movement to lower the weights and repeat for 6 reps.
4. After your 6th rep, without stopping or dropping the dumbbells, perform a standing dumbbell lateral raise by raising the dumbbells with extended arms out to your sides until they reach parallel to the floor.
5. Reverse the movement to lower the weights and repeat for 6 reps.
6. No breaks, move directly into the bent over dumbbell rear delt raise by bending over at the waist until you’re close to parallel with the floor.
7. Raise the dumbbells with extended arms out to your sides until they reach parallel to the floor.
8. Reverse the movement to lower the weights and repeat for 6 reps.
9. Without stopping, perform a standing dumbbell upright row by placing your arms in front of your thighs with a palms facing you grip.
10. Pull the dumbbells up by bending your elbows to the side, keeping the dumbbells close to your body until you reach just below your chin.
11. Reverse the movement to lower the weights and repeat for 6 reps.
12. Without putting the weights down, move directly into the final exercise of the Javorek complex, the standing dumbbell hammer curl to shoulder press.
13. Turn your palms in so they face in other, curl the dumbbells up to your shoulders, then press them overhead keeping your palms facing each other.
14. Reverse the movement to lower the weights and repeat for 6 reps.
15. You’re done.
16. You just completed 5 exercises for a total of 30 reps, in just one set.

Standing Dumbbell Shoulder Javorek Complex

Tempo: 40X0
1. To limit the amount of exertion placed on the raising of the pull up, it’s best to stand on a box or step that is just high enough so you can still fully extend your arms. If you don’t have a box, you can jump up to the bar, then slowly control the lowering.
2. Make sure to place a box or step directly below a pull up bar so you can jump straight up and down.
3. To begin the movement, while gripping the pull up bar with an overhand grip, jump up to pull your chin over the bar.
4. Once your chin is over the bar, lower your body in a slow and controlled manner. You can do this for a 4 second count.
5. Once you reach the bottom of the pull up, keep holding on to the bar, then jump up to complete another rep.
6. Repeat for reps.

Eccentric Pull Up

1. Set the treadmill to an incline and speed that will exert enough energy that you’d have a hard time having a conversation. This is considered your high interval.
2. Maintain that speed for the short period of time as given in your workout program.
3. Depending on your fitness level, your high interval could simply be an incline walk or a light jog, as long as it raises your heart rate.
4. Once your high interval time is up, lower the speed to a slow walk and maintain this for the given lower interval “active” rest period in your program.
5. Repeat for as many intervals as your workout program indicates.

High Intensity Treadmill Sprint

1. Once your high interval time is up, lower the speed to a slow walk and maintain this for the given lower interval “active” rest period in your program.

Low Intensity Treadmill Walk

HIIT Treadmill Sprint Intervals

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

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. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Seated Straddle Stretch

Cool Down

Day 20: Never Quit

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

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

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!

Day 19: 365 Challenge

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 20: Never Quit

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