Name: Playbook - Brad and Jess Gouthro - Day 4: Abtastic
Uploaded: 2023-03-01T04:35:43.204Z
Duration: 20 min
Description: Day 4: Abtastic

Start with the Warm Up.
• Complete 3 rounds of the 5 ab exercises in circuit format. No sloppy reps! Focus
on quality muscle contractions.
• Rest 20 seconds between each exercise within the circuit. Rest 60 seconds at the end of the round.
Finish with the Cool Down

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

10 reps/leg
Tempo: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge

Tempo: 1212
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

Tempo:1011
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

Abtastic Warm Up

Tempo: 1111
1. Lie on the ground, then lift your feet and bend your knees so you can hold onto your shins,
2. Crunch up so your shoulders are off the ground while keeping your hips and lower back pressed into the ground.
3. Straighten your legs so they form a 45 degree angle to the ground as well as extending your arms up by your ears so your body makes a U shape.
4. Focus on keeping your ribs down while holding this position and contract your abs to bring your arms and legs back to the starting position.
5. Repeat.

Double Leg Stretch

16 reps/side
Tempo: 1011

1. Lie down on your side with your feet on top of each other.
2. Place your top hand on the back of your head.
3. Plank up on your side by raising your torso up on your bottom elbow and forearm.
4. Lift your legs towards your elbow, pause, and slowly lower them back down.
5. Repeat.
6. Switch sides after you’ve completed all your reps and repeat.

Side Jackknife

6 reps/side
Tempo: 1011

1. Lie on your back, knees bent and feet firmly planted into the ground, with your arms extended over your head, and your hands together.
2. With your arms extended, contract your abs and sit up, then bring your extended arms over to the outside of one of your hips in a chopping motion.
3. Reverse the movement back to the starting position, then repeat but this time chop to the outside of your opposite hip.
4. Keep alternating sides and repeat.

Ab Chopper

Tempo: 3010

1. Lie down on the floor, face up, arms out to the side, and squeeze a medicine ball between your feet.
2. Keeping your legs as straight as possible, raise them up to hold the medicine ball above your hips.
3. Contract your core and drop your legs down without allowing them to touch the floor.
4. Once you get closer to the floor, hit the brakes, and stop.
5. Return your legs back to the top and repeat.

Medicine Ball Leg Drops

8 reps/side
Tempo: 10X0

1. Lie down on your back, knees bent, feet firmly planted into the floor, with your hands behind your ears.
2. Contract your abs, sit up, and throw a cross punch to the other side of your body, while breathing out.
3. Return to the starting position, and repeat with your other arm. That’s 1 rep.
4. Repeat.

Sit Up With Punch

Abs Circuit

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

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

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

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Seated Straddle Stretch

Abtastic Cool Down

Day 4: Abtastic

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!

Hawa

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 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 26: Back Attack

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 4: Abtastic

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