Name: Playbook - Brad and Jess Gouthro - Day 22: 10 x 10 Legs & Abs
Uploaded: 2023-03-01T04:35:43.544Z
Duration: 60 min
Description: Day 22: 10 x 10 Legs & Abs

David

Always complete the warm up before every workout.

The first superset is a 10 sets x 10 reps workout. This is a repeat workout from week 1. By now, you should be stronger. To test this, increase the weight lifted in week 1 by 2.5x.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

After finishing the 10 x 10 superset, complete 3 sets of the next accessory superset, as indicated in the workout.

Notes: 
1. Follow the given tempos. The correct time under tension is one of the biggest factors in growing muscle.
2. Lift with full range of motion.
3. Stick to the given rest periods.

Finish with the cool down.

Complete this warm up before every workout. Complete each exercise with no rest in between. Complete 2 circuits for a total of a 4 minute warm up, then proceed immediately to the workout.

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

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

Tempo: 1010
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

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

Warm Up Giant Set

The first superset is a 10 sets x 10 reps workout. This is a repeat workout from week 1. By now, you should be stronger. To test this, increase the weight lifted in week 1 by 2.5x.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

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: 2010

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

10 x 10 Legs Superset A

Complete 3 supersets as indicated in the workout.

Tempo: 1111
Set 1: 10 reps toes straight
Set 2: 10 reps toes out
Set 3: 10 reps 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)

10 reps/leg
Tempo: 1010

1. Lie down on the floor on your back with both legs straight and elevated off the ground by a few inches and extend both arms over your head.
2. Pull in and contract your abs to keep your lower back flat against the floor, then curl your upper torso up, keeping your arms extended over your head as you elevate one leg up, to touch your hands to your foot.
3. During this movement, you’ll keep the opposite leg lower, but still elevated off the ground.  
4. Slowly reverse the movement by bringing your leg and arms back towards the ground without letting them touch the ground.
5. Immediately repeat the rep with the opposite leg.
6. Continue alternating sides for reps.

Alternating Single Leg Jackknife

Abs & Calves Superset

At the end of the workout, complete each cool down exercise one time.

30 seconds per side
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

30 seconds per side
1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose

30 seconds per 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

30 seconds per 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 seconds per 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

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 22: 10 x 10 Legs & Abs

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