Name: Playbook - Brad and Jess Gouthro - Day 3: Optional, Lower Body or Rest
Uploaded: 2023-03-01T04:35:43.164Z
Duration: 20 min
Description: Day 3: Optional, Lower Body or Rest

You can choose how to use this day. I’m providing an optional Lower Body Dumbbell workout but you can also take this day off if you want or need to

- Stand in a wide stance with toes pointing out
- Hold dumbbells between your legs in front of you
- Lower into a deep wide squat
- Stand up to full extension and flex

DB sumo squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Day 3: Optional, Lower Body or Rest

It was Great! I Am at level ‘0’ at the pull ups because my back is always stiffed. The exercitie in the plank position was ver heavy so I did That with bent arms for now

Bianca

Day 1: [Test] + Pull #1

Some shoulder pain when doing the engaged hang. But otherwise glad you put that program in

Anna

Day 2: Core #1

Day 4: Pull #1

Day 5: Core #2

Day 6: Optional Lower Body, Cardio or Rest

Monique

Day 7: Back #2

Day 8: [Test] + Core #3

Day 9: Optional Lower Body, or Rest

Day 10: Back #3

Day 11: Pull #2

Day 12: Optional Lower Body Cardio or rest

Day 13: Back #4

Day 14: Core #4

Day 15: Optional Lower Body, Cardio, or REST

Day 16: Pull Up Test + Back #5

Day 17: Core #5

Day 18: Pull #3

Day 19: Recovery & Meal Prep

Day 20: Back #6

Day 21: Pull #4

Day 22: [Pull Up Test] + Core #6

Day 23: Recovery / Meal Prep

Day 24: Pull #5

Day 25: Back #7

Day 26: Pull #6

Day 27: Recovery

Day 28: Core #7

Day 29: Pull #7

Day 30: The big Test!

Day 3: Optional, Lower Body or Rest

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