Name: Playbook - Brad and Jess Gouthro - Dec 30: Abtastic
Uploaded: 2023-12-27T16:05:23.559Z
Duration: 30 min
Description: Dec 30: Abtastic

Do the warm up first. 

Complete all 5 exercises in circuit format, resting 60 seconds between each exercise. 

Focus on quality abdominal contractions with each rep, rather than sloppy reps. 

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 all 5 exercises in circuit format, resting 60 seconds between each exercise. 

Focus on quality abdominal contractions with each rep, rather than sloppy reps.

Tempo: 1111
1. Lie on the ground, then lift your feet and bend your knees so you can hold onto your shins,
2. Crunch up so your shoulders are off the ground while keeping your hips and lower back pressed into the ground.
3. Straighten your legs so they form a 45 degree angle to the ground as well as extending your arms up by your ears so your body makes a U shape.
4. Focus on keeping your ribs down while holding this position and contract your abs to bring your arms and legs back to the starting position.
5. Repeat.

Double Leg Stretch

12 reps/side
Tempo: 1011

1. Lie down on your side with your feet on top of each other.
2. Place your top hand on the back of your head.
3. Plank up on your side by raising your torso up on your bottom elbow and forearm.
4. Lift your legs towards your elbow, pause, and slowly lower them back down.
5. Repeat.
6. Switch sides after you’ve completed all your reps and repeat.

Side Jackknife (12 reps/side)

10 reps/side
Tempo: 1011

1. Lie on your back, knees bent and feet firmly planted into the ground, with your arms extended over your head, and your hands together.
2. With your arms extended, contract your abs and sit up, then bring your extended arms over to the outside of one of your hips in a chopping motion.
3. Reverse the movement back to the starting position, then repeat but this time chop to the outside of your opposite hip.
4. Keep alternating sides and repeat.

Ab Chopper (10 reps/side)

Tempo: 2010

1. Lie down on the floor, face up, arms out to the side, and squeeze a medicine ball between your feet.
2. Keeping your legs as straight as possible, raise them up to hold the medicine ball above your hips.
3. Contract your core and drop your legs down without allowing them to touch the floor.
4. Once you get closer to the floor, hit the brakes, and stop.
5. Return your legs back to the top and repeat.

Medicine Ball Leg Drops

15 reps/side
Tempo: 10X0

1. Lie down on your back, knees bent, feet firmly planted into the floor, with your hands behind your ears.
2. Contract your abs, sit up, and throw a cross punch to the other side of your body, while breathing out.
3. Return to the starting position, and repeat with your other arm. That’s 1 rep.
4. Repeat.

Sit Up With Punch (15 reps/side)

Abs 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.

*30 seconds/side
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/side)

* 30 sec / side

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/side)

*30 seconds/side.
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/side)

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/side)

Cool Down

Dec 30: Abtastic

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 30: Abtastic

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