Name: Playbook - Brad and Jess Gouthro - Day 7: Get It
Uploaded: 2023-03-01T04:35:43.302Z
Duration: 45 min
Description: Day 7: Get It

Start with the Warm Up.
• Complete the 6 exercise circuit for a total of 5 rounds.
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 for a total of 2 tri-sets, then proceed to the workout.

1. While standing, mimic the movements that you would make if you were jogging, but stay in one place.
2. Bend your knees and quickly raise one foot off the ground then land on the opposite foot as your pump your arms.
3. Continue alternating feet for the desired amount of reps or time.

Jog In Place

Tempo: 1010
1. Get in a traditional pushup position but rather than having your hands directly below your shoulders, move them outside shoulder width.
2. To lower into the pushup, bend your elbows, and lower your chest toward the ground until your upper arms are parallel to the ground.
3. Press your hands through the ground to rise back to the starting position.
4. Repeat.

Wide Grip Push Up

10 reps/leg
Tempo: 1010
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

Complete all reps of exercises A1-A6 in order. That counts as one round.

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

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. While standing, hold a pair of dumbbells, palms facing in, to your sides.
2. With good squat form, squat down, place the dumbbells outside of your feet, while keeping your arms straight.
3. Transfer the balance of your weight to your arms over the dumbbells.
4. Kick both of your legs back to land in a pushup plank position, with your hands still on the dumbbells.
5. Drive both knees back toward your arms to get back into the bottom of a squat.
6. Press your feet through the ground to stand back up. Repeat.

Dumbbell Squat Thrust

* 10 reps/leg
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge

Tempo: 10X0
1. Get in the standard push up position, but this time rather than having your hands shoulder width apart, place them closer together so your arms are tucked right to your sides.
2. While keeping your body in a straight line from head to toe, with your elbows tucked, bend your elbows to lower yourself to just an inch off the ground.
3. Contract your core and explosively push your hands through the ground to bring your upper body into the air, then softly land back on the ground proceeding immediately into the next push up.
4. Repeat.

Plyometric Tricep Push Up

10 reps/side
1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater

Get It Circuit

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

10 second hold/position
1. While standing with a wide stance, extend your arms out to the sides at shoulder level. 
2. Then 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.

Standing Straddle Stretch

30 seconds/leg
1. While standing, contract your core for balance, then place your weight on one foot as you slowly bend your opposite knee, and raise your foot toward towards your glutes.
2. Reach back with the hand on the same side and hold the top of your foot.
3. Hold this stretch for the indicated time in your program, then switch legs and repeat.

Standing Quad Stretch

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

Cool Down

Day 7: Get It

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 4: Abtastic

Day 5: Get High

Day 6: 10,000 Steps (Active Recovery)

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 7: Get It

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