Name: Playbook - Brad and Jess Gouthro - Day 26: Back Attack
Uploaded: 2023-03-01T04:35:44.091Z
Duration: 60 min
Description: Day 26: Back Attack

Hawa

Start with the Warm Up
• This workout will challenge your back muscles with strength, speed and endurance. Can you
handle it?
• Complete each exercise for all three modalities of training and see if you can complete all of
the reps and sets.
• Do exercise A once for the strength round, rest 2 minutes, then do A again for the speed round,
rest 2 minutes, then finish with A for the endurance round.
• Next move on to exercise B and follow the same way and so on.
Finish with the Cool Down

Do this warm up before the workouts. Complete as a tri-set, moving from one exercise to the next, without rest. Repeat for a total of 2 tri-sets, then proceed to the workout.

10 reps/leg
Tempo: 1010
1. With a hip width stance, extend one arm out in front of your body while simultaneously kicking the opposite leg up to touch your hand. 
2. Reverse the movement by placing your foot back on the ground, then repeat with the other leg.
3. Repeat for reps.

Alternating Soldier Kicks

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

Tempo: 10X0
1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

Warm Up

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Place a pad or mat near a high cable with a rope attachment.
2. Kneel down so you are aligned under the cable, giving yourself enough space to fully extend your arms at the top.
3. Make sure to keep your hips in a straight upright position by flexing your core and glutes.
4. Grab onto the rope handles and pull down towards your shoulders with wide elbows.
5. Make sure to flex your back muscles and keep stress out of your neck
6. Pause for a moment at the bottom, then slowly release the weight back to the starting position.
7. Repeat for reps.

Kneeling Cable Pulldown With Rope

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Position yourself between the stacks of a cable machine, crossing your hands in front of you and grab the left handle from the low pulley with your right hand and the right handle with the left hand.
2. Bend forward so that your knees are slightly bent and back is flat and parallel to the ground.
3. Extend your arms and raise them to the sides until they reach shoulder level.
4. Feel the squeeze in your shoulders and back, then under control, reverse the movement by lowering your arms back to the starting position.
5. Repeat.

Bent Over Cable Rear Delt Raise

5 reps/side
Tempo: 1112
1. Place your hips and belly on top of a swiss ball.
2. Keep your legs straight, feet hip width apart, with your arms extended in alignment with your shoulders, reaching forward.
3. Raise one leg about 6 inches off the ground.
4. Lower it back to the ground and repeat with the other side.

Swiss Ball Back Extension Rear Leg Raise

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. With a shoulder width stance, hold a pair of dumbbells, palms facing you, with your knees slightly bent.
2. While maintaining a naturally arched back, bend at your hips to lower your torso until it’s close to parallel to the ground, with your arms hanging straight down.
3. To initiate the row, squeeze your shoulder blade towards your spine to contract your back muscles and bend one of your elbows to pull the dumbbell to the side of your torso.
4. Slowly lower the dumbbell while you repeat the same movement with the opposite arm.
5. Repeat.

Alternating Dumbbell Bent Over Row

Tempo: 2011
1. Set up the barbell so it reaches hip height.
2. Lie down underneath the barbell with your heels on the ground and grab the barbell with an overhand grip, 1-2 inches outside of shoulder width.
3. Focus on keeping your entire body, from head to toe, in a straight line, while you look up at the ceiling.
4. Initiate the movement by contracting your back muscles, pulling your shoulder blades back and together, and pulling your chest to the bar.
5. Slowly lower yourself back down until your arms are straight, maintaining your body in a straight line, and repeat.

Inverted Row

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

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

20 seconds/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

20 seconds/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

20 seconds/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.

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 26: Back Attack

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

Monique

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!

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!

Abby

Day 19: 365 Challenge

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

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. 😁

Day 20: Never Quit

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 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 26: Back Attack

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