Name: Playbook - Brad and Jess Gouthro - Day 28: On Fi-Yah! 2.0
Uploaded: 2022-12-28T15:38:00.201Z
Duration: 45 min
Description: Day 28: On Fi-Yah! 2.0

Home-friendly version. 

If at gym use pull down machine in place of resistance band pull down.

If no pull up bar or band, do a db pull over instead. 

Full body focus. 

3 different circuits to hit all muscle groups. 

Keep it moving with only 20 sec rest between exercises

Reverse Lunge w/ Press, Pull Down, Corkscrew Push Up

5 reps per leg
Tempo: 2020
1. While standing, hold a pair of dumbbells by your shoulders with a palms facing out grip.
2. Keeping your core contracted, take one step backwards with one leg and make the descent into the lunge. 
3. Your front thigh should be parallel to the ground and you back knee should be at a 90 degree angle hovering just above the floor, with your upper body upright and perpendicular to the ground.
4. While you’re in the lunge position, immediately press the dumbbells over your head, then lower them back to your shoulders and stand back up.
5. Complete another reverse lunge with the opposite leg and continue alternating sides for reps.

Dumbbell Reverse Lunge With Shoulder Press

- Loop a band around a pull up bar
- grab the ends with secure grip 
- step into a stable semi-lunge position as low as needed depending on the height of your bar ( you should feel some tension already in the band when arms are straight over head )
- pull down until hands reach shoulder height & arms form a W shape
- flex your back then rise back up all the way to straight arms before pulling again

Resistance Band Pull Downs

5/side
Tempo: 1010
1. Get into a traditional push up position, with your hands just below your shoulders, then walk your feet in, raising your hips slightly, and bending your knees at a 90 degree angle. This is the starting position.
2. Next, rotate your body towards one shoulder as you bend your elbows, twist your knees, and your lower your body towards the ground. 
3. Pause, then rise back up slightly without fully extending your arms, and repeat the movement to the opposite side.
4. Extend your arms by pushing back up to the starting position. That’s considered one rep.
5. Repeat.

Corkscrew Push Up

Circuit A

Db Front Squat, Seated Arnold Press, Incline Fly

- hold the Db’s up on your shoulders with elbows elevated 
- Squat down to knee depth or lower without rounding your low back
- focus on building tension in your legs

Db Front Squat

Tempo: 3010
1. Sit down on a high incline bench with a dumbbell in each hand, hold them in front of your upper chest with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, rotate your wrists so they now face away from you, and extend your arms over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Seated Arnold Press

Tempo: 2011
1. Lie face up on an incline bench while holding a pair of dumbbells with your arms straight over your chest and your palms facing forward.
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 muscle to reverse the movement back to the starting position.
4. Repeat.

Incline Dumbbell Fly With Palms Facing Forward

Circuit B

Single leg Swiss Ball Leg Curl, Swiss ball Back Extension, Standing neutral grip press

- Lay on your back
- place one foot on the Swiss Ball 
- lift your hips & bend your knee to curl the ball towards you
- keep hips up as you extend it back out
- repeat all reps on one side then switch & do the same on other side
- half the reps PER SIDE

Single Leg Swiss Ball Ham Curl

Half reps/side
Tempo: 1212
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

Tempo: 4010
1. While standing with your knees slightly bent, hold a pair of dumbbells with a palms facing in, neutral grip, just above your shoulders.
2. Contract your core, and squeeze your glutes to maintain a strong flat back while you fully extend both of your arms to press the dumbbells overhead.
3. Under control, slowly lower the dumbbells back to the starting position.
4. Repeat.

Standing Neutral Grip Dumbbell Shoulder Press

Circuit C

Day 28: On Fi-Yah! 2.0

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Day 28: On Fi-Yah! 2.0

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