Name: Playbook - Brad and Jess Gouthro - Dec 4: Speed Racer - Home
Uploaded: 2023-12-04T22:34:40.000Z
Duration: 20 min
Description: Dec 4: Speed Racer - Home

Mirna

Do the warm up first. 

Follow the 5 exercise circuit, on the clock for 40 sec work & 20 sec rest.

You may rest up to 60 sec between circuits.

Complete 3 rounds of the circuit. 

Think about your level of effort (i.e. RPE) based on a scale of 1-10. 

Match that level of intensity for each interval.

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

Timed intervals.
Work as fast as you can during the work periods. Practice deep breathing during the rest breaks

- start with one foot on the bench
- step up & hop to switch feet
- continue alternating quickly, hopping with each switch

Bench Hop step ups

- place your hands on the bench to hold on with a tight grip
- keep arms stiff
- jump with both feet up & over the bench to the other side 
- tap the ground & immediately jump back over
- continue alternating sides quickly, bouncing from one side to the other

Bench hop overs

- jump feet open to squat down 
- jump feet together as you rise up

pop squats

- Run in place with high knees for time 
- Increase speed as you feel comfortable

High knees

- mark the floor or use cones or lines on a field to determine 10 yards distance 
- touch the line then side shuffle across to touch the other line
- continue shuffling side to side for the duration of timer

10 yard shuffle

Cardio 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 4: Speed Racer - Home

Apr 27: Meal Prep + Recovery

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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 4: Speed Racer - Home

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