Name: Playbook - Brad and Jess Gouthro - Day 3: Push Pull
Uploaded: 2023-03-01T04:35:43.168Z
Duration: 60 min
Description: Day 3: Push Pull

Start with the warm up, then move on to the weight lifting portion. Complete all the reps and sets of each weight lifting exercise before moving on to the next movement. 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 3 total tri-sets, then proceed to the workout.

1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Next, pike your hips into the air and move into a down dog position with your head flowing between your arms, legs straight, and back flat. 
3. Hold for a brief moment, then keeping your core tight, lower your hips and transition back to the straight arm plank.
4. Repeat for reps.

Straight Arm Plank Pike

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

1. While standing, with your feet hip width apart, complete the reverse lunge by contracting your core, then step back with one leg, while lowering your body until your back knee almost touches the floor, with your front knee bent at a 90 degree angle. 
2. Ensure you keep your upper torso straight and upright.
3. Press your feet through the ground to bring your back foot back to standing. 
4. Repeat all the reps with one leg, then switch sides and repeat.

Reverse Lunge

Warm Up Circuit

1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

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

1. Sit down on the seated row machine and extend your arms to grab the handles with your hands, with your chest pressed against the pad, and your feet planted into the platform or ground. For this machine, you have the option of using a palms facing in neutral grip, which I prefer, or a wider overhand grip.
2. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest.
3. Under control, reverse the movement and repeat.

Machine Seated Row

Complete 2 rounds of this mobility workout circuit as your cool down.

1. Start with your feet together, the take one step back and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach

1. Stand with a wide stance with your toes pointing out like a sumo wrestler.
2. With your core contracted, lower your body into a squat by bending at the hips and pushing your butt back, with your hands in front of your body and your elbows pressing against the inside of your knees.
3. Lower as deep as you can based on your mobility.
4. Stay in this deep sumo squat position for a few seconds, then press your feet through the ground to get back to standing.
5. Repeat.

Deep Sumo Squat Isolation Hold

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, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Divebomber Push Up

1. Stand with a wide stance, then shift your weight to one leg as your raise the toe of the opposite leg.
2. Lower into a deep lateral lunge by sitting back and keeping your planted foot firmly into the ground with your other leg straight and your toes pointing up.
3. Your arms should be in front of you to help with your balance. 
4. Hold this position for a few seconds to feel the stretch, then press your planted foot through the floor to stand back up then immediately performing the same lateral lunge on the other side.
5. Repeat for reps.

Alternating Cossack Squat

1. Stand with a hip width stance and raise your arms over your head.
2. Grab your wrist and bend to the other side of your body. 
3. Hold the stretch for a few seconds.
4. Come back to center and repeat on the other side.

Alternating Overhead Side Bend

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

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

1. While standing, take a large step backward to get into a high lunge position with your front knee bent at a 90 degree angle and your shin perpendicular to the floor. 
2. Your back leg should be extended and up on your toes.
3. Extend your arms overhead with your palms facing in.
4. Draw your ribs in and be careful not to overarch your lower back.
5. Hold for a good stretch, then switch legs and repeat.

Alternating High Lunge Overhead Reach Back

1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Mobility Cool Down

Day 3: Push Pull

Lamont

Im not sure how many 20 sec sprints i am supposed ti do

Kirsty

Hard! Do you complete each exercise 5x before moving to the next or do you complete the 3 exercises as round 1?

Day 3: Push Pull

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