Name: Playbook - Brad and Jess Gouthro - Dec 17: Arm-Ageddon
Uploaded: 2023-12-17T15:51:25.346Z
Duration: 60 min
Description: Dec 17: Arm-Ageddon

Do the warm up first. 

Complete all sets of each exercise before moving on to the next exercise. 

Rest up to 60 seconds between sets. 

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

Tempo: 3010
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

4 reps/side
Tempo: 1111
1. Get into a pushup plank position on top of a 12 inch step.
2. Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the ceiling, with your other hand firmly planted into the step so your body creates the letter T.
3. Return to the starting pushup position, then move the same arm you just raised to the ceiling off the step to the floor followed by your other arm.
4. At this point you should be in a pushup plank on the floor.
5. Now place the arm closest to the step back up on the step, followed by the other arm, to get back to the starting pushup plank position on the step.
6. Repeat with the same side for the indicated reps, then switch sides.

Walk The Plank And Rotate (4/side)

Tempo: 3010
1. Grab a dumbbell in each hand with your arms hanging at your sides with a neutral palms facing in grip.
2. Squeeze your biceps and curl the weights up to the point where your thumbs are near your shoulders.
3. Under control, slowly lower the dumbbells back to the starting position while maintaining tension in your biceps throughout the movement.
4. Repeat.

Standing Dumbbell Hammer Curls

Tempo: 3010
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

Tempo: 2010
1. While sitting on a bench, spread your knees wider than shoulder width with your feet firmly planted into the floor.
2. Place one hand on your thigh for support, while holding a dumbbell with a neutral, palm facing in grip with the other hand.
3. Slightly bend forward, and place your tricep against your inner thigh, and allow the arm with the dumbbell to hang straight down to the floor.
4. Contract and squeeze your bicep by curling the dumbbell towards your shoulder while keeping your tricep placed against your thigh at all times.
5. Under control, slowly lower the weight by straightening your arm, then repeat.
6. Switch arms after you hit your desired reps, and repeat.

Dumbbell Concentration Curls

Tempo: 2010
1. Sit upright on a flat bench with your feet firmly planted into the floor, abs contracted, back flat, while gripping the end of one dumbbell vertically with both hands so the top of the dumbbell rests in the palms of your hands.
2. Extend your arms to lift the dumbbell over your head.
3. Slowly lower the dumbbell by bending your elbows and keeping your upper arms locked down. The only movement occurs at the elbow joint. Do not allow your arms to sway back and forth to create momentum to lift the weight.
4. Once your forearms come close to or touch your biceps, extend your arms to press the dumbbell back over your head.
5. Repeat.

Seated Dumbbell Triceps Extension

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

Dec 17: Arm-Ageddon

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Dec 17: Arm-Ageddon

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