Name: Playbook - Brad and Jess Gouthro - Day 4: Arms & Abs
Uploaded: 2023-03-01T04:35:43.186Z
Duration: 60 min
Description: Day 4: Arms & Abs

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 workout. 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. 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. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should reach parallel to the ground or as close as your mobility allows.
3. Your back knee should be bent at a 90 degree angle hovering just a few inches above the floor.
4. Ensure your upper body is upright and perpendicular to the ground.  
5. Press your feet through the floor to return to the starting position and repeat with your other leg.

Alternating Forward Lunge

Warm Up

1. Grab the bars and lift yourself until your arms are straight.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
5. Repeat.

Parallel Bar Dips

1. While standing, grip a barbell, shoulder width, with an underhand grip.
2. Hold the barbell with your arms extended in front of your thighs.
3. Focus on keeping your elbows fixed to your sides with your back straight to isolate the biceps and reduce swinging for momentum.
4. Contract your biceps to curl the bar up until your forearms touch your biceps.
5. Under control, slowly reverse the movement, then repeat once the bar is approximately an inch from touching your thighs as you want to keep the tension on the biceps throughout the exercise.

Standing Barbell Curls

1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

1. Sit down on the floor with your feet flat on the floor and your knees bent at a 90 degree angle.
2. Grab a medicine ball with both hands and hold it against your chest.
3. Lie with your back against the floor, then contract your abs to raise your torso so you end up in a sitting position.
4. Under control, reverse the movement, and repeat.
5. If you have problems keeping your feet planted into the floor, you can place your feet under the handles of a pair of dumbbells to keep them in place.

Medicine Ball Sit Ups

High Intensity Treadmill Sprint

Low Intensity Treadmill Walk

HIIT Treadmill Sprint

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

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

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. 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

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 sec / 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

Cool Down

Day 4: Arms & Abs

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 4: Arms & Abs

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