Name: Playbook - Brad and Jess Gouthro - Day 5: Get High
Uploaded: 2023-12-06T15:01:35.223Z
Duration: 30 min
Description: Day 5: Get High

Monique

Do the warm up first. 

Complete 3 rounds of exercise A1-A6, spending 60 seconds on each exercise. 

Rest 30 seconds between each exercise. 

You can use any length of staircase. 

Just continue up and down until 60 seconds is up. 

Finish with the cool down.

Do this warm up before all workouts. 

Take your time and breathe through each movement. 

Complete 1 set of each exercise, then move on to the workout.

Dynamic Warm Up Flow (5 reps/side)

Tempo: 1012
1. Get in the pushup position with your hands directly below your shoulders, keep your legs straight, and tighten up your core.
2. While in the pushup position, lunge forward by bending your knee, and landing your foot just outside your hand.
3. Return to the starting position and repeat that same movement with the opposite leg.

Spiderman Lunge (5 reps/side)

20 seconds/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage (30 sec/side)

Warm Up

Complete 3 rounds of exercises A1-A6 spending 60 seconds on each exercise with 30 second rest
between.

1. Jog up a staircase hitting each step only once with each foot.
2. Alternate your feet until you reach the top
3. Stay on the balls of your feet and keep your eyes on the steps.
4. Don’t forget to pump your arms similar to when you’re running.
5. Repeat for as many intervals, or as much time, as your workout program indicates.

Stairs Single Steps

1. While standing at the bottom of a set of stairs, plant one foot two steps up from the bottom.
2. Lunge down by leaning your body weight forward so all the pressure is going through your front leg.
3. Press your front foot through the step to continue moving towards the top of the stairs.
4. Land on the opposite leg two steps up, and lunge forward.
5. Continue alternating the walking lunges.
6. Once you reach the top of the stairs, turn around and walk back down to the start.
7. Repeat.

Stairs Walking Lunges

1. With the staircase in front of you, get down into a push up position by placing your hands on the first step.
2. Complete the push up, then while staying in the push up position, step forward with your feet and place your hands on the next step.
3. Complete another push up.
4. Continue completing one push up as you move up the staircase.
5. Repeat for reps.

Stairs Walking Push Up

1. While standing at the top of the staircase, squat down then hop down to the next step. 
2. Make sure you land softly, in the squat position with your butt out and knees bent at 90 degrees or deeper.
3. To accentuate the glutes, try to maintain pressure on the heels, while in the squat position.
4. Then immediately hop to the next step.
5. Make sure you hit every single step on the way down.
6. Repeat.

Stairs Jump Down Squat

1. While standing at the bottom of the staircase, squat down then hop up to the first step. 
2. Make sure you land softly, in the squat position with your butt out and knees bent at 90 degrees or deeper.
3. To accentuate the glutes, try to maintain pressure on the heels, while in the squat position.
4. Then immediately hop up to the next step.
5. Make sure you hit every single step on the way up.
6. Repeat.

Stairs Jump Up Squat

1. While standing at the bottom of the staircase, lower your body down into a push up, then explosively press the stairs away from you as you rise back up to your feet.
2. Next, step one foot two to three step up and bend your knee to lunge forward. 
3. Place your foot back on the ground, then complete another push up.
4. After completing the push up, complete the lunge with the opposite foot.
5. Repeat for reps.

Stairs Push Up Lunge

Stairs Circuit

At the end of the workout, complete the cool down in circuit format for 1 set. 

Take your time and stretch any other muscles that may feel tight.

1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Lying Crossover Stretch (30 sec/leg)

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 (30 sec/leg)

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 (30 sec/leg)

1. Get down on your hands and knees with your feet against a wall or couch. Keeping one knee on the floor, lift the opposite foot and slide it up the wall (or the front of the couch) until the top of your foot and shin is flat against the wall. Step forward with the opposite leg so you foot is directly below your knee.
2. Lift your torso up so it’s inline with your quad on the back leg. Squeeze your glutes and contract your hamstrings by trying to pull your heel to your butt.
3. Set the timer, hold, and repeat with the other leg.

Couch Stretch (30 sec/leg)

Cool Down

Day 5: Get High

Amazingly comprehensive and fun workout. Feel so good! And roller perfect finisher.

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 4: Abtastic

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 5: Get High

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