Name: Playbook - Brad and Jess Gouthro - Dec 27: Are You Nuts?
Uploaded: 2023-12-27T16:03:17.758Z
Duration: 60 min
Description: Dec 27: Are You Nuts?

Do the warm up first. 

Complete tri-set A in circuit format.

Complete the remaining exercises in straight sets. 

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

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 tri-set A in circuit format for the following number of rounds:

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

1. Hold the ends of the jump rope in each hand.
2. With your feet shoulder width apart, slightly bend your knees, and raise one knee high while the rope goes under your foot.
3. On the next revolution of the rope, raise the other knee as if you were running in place.
4. Repeat.

High Knees Jump Rope

Tempo: 1010
1. With your arms by your side, step up with one foot onto a solid platform, such as a bench or box, that is approximately 2 feet off the ground.
2. Press this same foot through the bench to straighten your leg, while lifting the other leg up.
3. To work on balance, don’t allow your other foot to make contact with the bench.
4. Slowly lower your leg back to the starting position onto the ground.
5. Complete all the reps with one leg, then switch legs and repeat.

Step Up Step Down (20 sec/leg)

1. Place one foot on top of a step.
2. Explosively press off on the foot on the step and place it back on the floor while bringing your other foot on top of the step.
3. Double tap the foot on the step to increase foot speed and coordination.
4. Pump your arms as if you’re sprinting and continue to go side to side as fast as you can.
5. It will be challenging in the beginning to get your feet to move fast, but with time, you’ll will improve your quickness.

Fast Feet Side To Side Double Taps

Bodyweight Circuit

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

Tempo: 3010
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 Back Squat

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

Tempo: 3010
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

* If you can’t yet do a full pull up: Machine Assisted Pull Up

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

Tempo: 2010
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

BEGINNER: 3 sets of each exercise INTERMEDIATE: 4 sets of each exercise 
ADVANCED: 5 sets of each exercise

Tempo: 2010
1. With a very wide stance, keeping your chest up, push your hips back, bend your knees, and lower your body to grab the barbell with a grip inside the legs.
2. While maintaining a flat back, drive your feet through the floor and lift the bar by extending your hips and knees.
3. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Sumo Deadlift

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.

Dec 27: Are You Nuts?

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