Name: Playbook - Brad and Jess Gouthro - Feb 11: Transformative - Gym & Home
Uploaded: 2024-02-11T00:28:02.843Z
Duration: 45 min
Description: Feb 11: Transformative - Gym & Home

Follow the warm up first, then proceed to the workout.

Complete the indicated number of reps for each exercise within the tri-set, keeping rest between exercises to a minimum.

After completing the tri-set, rest 1 minute, then repeat for a total of 3 tri-sets.

Always use good form and take your time to do it right. 

No sloppy reps.

After the workout, move onto the cool down.

Follow these moves for the sets and reps indicated BEFORE your workout.

Tempo: 1010

1. Stand with your feet hip width apart. 
2. Step to one side by completing a knee circle as if you’re trying to step over a wire, then immediately squat down and duck under another wire.
3. Then complete the same movement by this time going to the opposite side.
4. Continue alternating reps back and forth.

Step Over To Duck Under (6/side)

Tempo: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (6/side)

Warm Up

Complete the indicated number of reps for each exercise within the tri-set, keeping rest between exercises to a minimum.

After completing the tri-set, rest 1 minute, then repeat for a total of 3 tri-sets.

Always use good form and take your time to do it right. 

No sloppy reps.

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 2010
1. While standing, take a wide stance, approximately double shoulder width apart, with your toes pointing forward. 
2. Hold your hands in front of your chest as you bend and push your hips back to lower your body while shifting your weight to one leg as you bend that knee.
3. Your opposite foot should remain planted into the floor. 
4. Reverse the movement back to the standing position for a brief moment, then repeat with the opposite side, keeping your feet firmly planted into the floor. 
5. Keep alternating side to side.

Alternating Lateral Lunge (5 reps/side)

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head.
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, then move the other hand away so your hands are once again shoulder width apart.
4. Complete the push up.
5. Then move the opposite hand to the other side followed by the other hand, the do a push up.
6. Repeat for reps.

Side To Side Push Up (5 reps/side)

Tri-Set A

Tempo: 2010
1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms.
4. Pause to contract the triceps, then complete another bench dip.
5. That’s one rep.
6. For a beginner variation of the bench dip, bend your knees and plant your full foot into the floor.
7. Repeat for reps.

Bench Dip

Tempo: 1010
1. Get into a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one foot wide and outside your hand.
3. At this point your should feel a good stretch and opening of your hips. 
4. Under control reverse it back to the starting position. 
5. Repeat with your other leg. 
6. Alternate back and forth in a slow and controlled manner.

Alpine Mountain Climber (5 reps/side)

Tempo: 3030
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

Tri-Set B

Tempo: 1010
1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms. 
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head. 
3. With your core strong, slowly lift one elbow off the floor and extend your arm to tap the top of a water bottle or dumbbell, while keeping your hips straight and parallel to the ground.
4. Under control, place your elbow and forearms back on the ground, then repeat with the other arm. 
5. Continue for reps.

Forearm Plank Tap (6 reps/side)

Tempo: 1015

The Isometric Bent Over Rear Delt Raise is a great way to train the back of your shoulders and improve your posture using just your bodyweight.

To get started:
1. With a hip width stance, bend at the waist and slightly bend your knees until your back is flat and parallel to the ground.
2. To ensure your back is straight, pull in your stomach towards your spine and focus on lifting your pelvis and pushing your glutes back.
3. Raise your arms out to the side to increase the resistance and engage the posterior muscles in the back of your shoulders.
4. Hold this isometric move for 5 seconds then repeat for reps.

Isometric Bent Over Rear Delt Raise

1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater (6 reps/side)

Tri-Set C

Follow these moves for the sets and reps indicated AFTER your workout.

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)

Tempo: 1012
The Quadruped Thoracic Rotation is a great mobility exercise to help open up the front of your body, especially if you sit at a desk all day.

This activates the muscles in your back to help prevent your shoulders from being rolled forward.

To get started:
1. Get down on your knees in a kneeling position with knees slightly wider than hip width.
2. Flex your feet and press your toes into the ground.
3. Put both hands down on the ground with your arms straight and your palms directly under your shoulders.
4. Once you’re in this position, activate your core muscles to lock in your hips so they don’t rotate.
5. Your hips should remain parallel to the ground during this exercise.
6. Place one hand behind your ear, bring that elbow to the stationary elbow, then activate the muscles in your upper back and rotate your elbow to the sky.
7. Keep your core turned on, press through the ground with the straight arm, eyes following your elbow, and try to get as open with as much range of motion as possible.
8. Reverse the movement to touch elbows, repeat for reps, then switch arms.

Feb 11: Transformative - Gym & Home

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