Name: Playbook - Brad and Jess Gouthro - Day 9: Leg-gendary
Uploaded: 2023-03-01T04:35:43.283Z
Duration: 60 min
Description: Day 9: Leg-gendary

Complete the warm up first. Then complete 5 sets of each superset, resting 30 seconds between exercises. Finish the workout 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. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back.
2. As you lower down into the squat, think about how you would sit in a chair. Hips go back first, followed by bending your knees. The bottom of your foot should remain firmly pressed against the ground at all times.
3. Go down as low as you can while keeping the natural arch in your back.
4. To rise up, squeeze your glutes, and press your feet through the ground.

Prisoner Squat

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

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

Warm Up

Superset 10 reps of barbell squats with 10 reps/leg of jump squats.

1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Squat

1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

Jump Squat

Squat Superset

Superset 10 reps/leg of dumbbell walking lunges with 10 reps/leg of jump lunges.

* 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

* 10 reps/leg
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

Lunge Superset

Complete 3 rounds for a total of 16 minutes.

1 round (4 minutes) = 20 seconds of jump rope followed by 10 second rest, repeated 8 times.

Take a 2 minute break at the end of every round.

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Jump Rope Workout Finisher

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

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 9: Leg-gendary

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 9: Leg-gendary

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