Name: Playbook - Brad and Jess Gouthro - Dec 7: Get High
Uploaded: 2023-12-06T15:05:02.774Z
Duration: 30 min
Description: Dec 7: Get High

Do the warm up first. 

Complete 3 rounds of exercise A1-A6, spending 60 seconds on each exercise. 

Rest 30 seconds between each exercise. 

You can use any length of staircase. 

Just continue up and down until 60 seconds is up. 

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 3 rounds of exercises A1-A6 spending 60 seconds on each exercise with 30 second rest
between.

1. Jog up a staircase hitting each step only once with each foot.
2. Alternate your feet until you reach the top
3. Stay on the balls of your feet and keep your eyes on the steps.
4. Don’t forget to pump your arms similar to when you’re running.
5. Repeat for as many intervals, or as much time, as your workout program indicates.

Stairs Single Steps

1. While standing at the bottom of a set of stairs, plant one foot two steps up from the bottom.
2. Lunge down by leaning your body weight forward so all the pressure is going through your front leg.
3. Press your front foot through the step to continue moving towards the top of the stairs.
4. Land on the opposite leg two steps up, and lunge forward.
5. Continue alternating the walking lunges.
6. Once you reach the top of the stairs, turn around and walk back down to the start.
7. Repeat.

Stairs Walking Lunges

1. With the staircase in front of you, get down into a push up position by placing your hands on the first step.
2. Complete the push up, then while staying in the push up position, step forward with your feet and place your hands on the next step.
3. Complete another push up.
4. Continue completing one push up as you move up the staircase.
5. Repeat for reps.

Stairs Walking Push Up

1. While standing at the top of the staircase, squat down then hop down to the next step. 
2. Make sure you land softly, in the squat position with your butt out and knees bent at 90 degrees or deeper.
3. To accentuate the glutes, try to maintain pressure on the heels, while in the squat position.
4. Then immediately hop to the next step.
5. Make sure you hit every single step on the way down.
6. Repeat.

Stairs Jump Down Squat

1. While standing at the bottom of the staircase, squat down then hop up to the first step. 
2. Make sure you land softly, in the squat position with your butt out and knees bent at 90 degrees or deeper.
3. To accentuate the glutes, try to maintain pressure on the heels, while in the squat position.
4. Then immediately hop up to the next step.
5. Make sure you hit every single step on the way up.
6. Repeat.

Stairs Jump Up Squat

1. While standing at the bottom of the staircase, lower your body down into a push up, then explosively press the stairs away from you as you rise back up to your feet.
2. Next, step one foot two to three step up and bend your knee to lunge forward. 
3. Place your foot back on the ground, then complete another push up.
4. After completing the push up, complete the lunge with the opposite foot.
5. Repeat for reps.

Stairs Push Up Lunge

Stairs Circuit

Complete 3 rounds of exercise A1-A6, spending 60 seconds on each exercise. 

Rest 30 seconds between each exercise. 

You can use any length of staircase. 

Just continue up and down until 60 seconds is up.

Dec 7: Get High

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 7: Get High

More workouts from Brad and Jess Gouthro