Name: Playbook - Brad and Jess Gouthro - Feb 15: Total Body Stress Buster - Gym
Uploaded: 2023-02-16T16:20:48.794Z
Duration: 45 min
Description: Feb 15: Total Body Stress Buster - Gym

Follow the warm up first. Based on your fitness level, complete 3-5 rounds of circuit A and B, following the indicated reps, rest periods, and tempos. Next, finish with 2 rounds of the Tabata circuit at the end. Once completed, enjoy the Cool Down.

Follow these 2 moves for the indicated reps and sets before your workout.

Dynamic Warm Up Flow (6/side)

Tempo: 1111
1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Warm Up

Based on your fitness level, complete 3-5 rounds, following the indicated reps, rest periods, and tempos.

Tempo: 10X0

1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

Tempo: 2011
1. With a hip width stance, grip a pair of dumbbells with a palms facing in grip, then curl the dumbbells up to rest on the tops of your shoulders with your elbows pointing straight ahead and your palms still facing in. This is the starting position.
2. Begin the squat by bending at the hips, then the knees with your chest up, until your thighs are parallel to the floor.
3. Press your feet through the floor to rise back to standing while continuing directly into a calf raise. 
4. Pause for a brief moment on your toes and really contract your calf muscles.
5. Then reverse the movement and lower back into the squat. 
6. Repeat for reps.

Dumbbell Top Squat To Calf Raise

Tempo: 2011
1. Lie face up on an incline bench while holding a pair of dumbbells with your arms straight over your chest and your palms facing forward.
2. Lower the dumbbells down and out to your sides with your elbows slightly bent until the dumbbells are inline with your chest.
3. Pause and squeeze your chest muscle to reverse the movement back to the starting position.
4. Repeat.

Incline Dumbbell Fly With Palms Facing Forward

Tempo: 1010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in.
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor with your knee bent at a 90 degree angle.
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing.
5. Repeat all the reps with one leg, then switch sides and repeat.

Dumbbell Reverse Lunge (6/side)

Circuit A

Tempo: 3011
1. Set the pulley to a high position and attach a bar that allows you to grip it with an overhand grip, just outside shoulder width.
2. Step 1-2 feet back from the cable machine to allow your arms to be fully extended.
3. Bend at your torso at approximately a 30 degree angle, then while maintaining a strong core, initiate the movement by engaging your lat muscles and pulling the bar down with straight arms until they reach your thighs.
4. Under control, slowly reverse the movement back to the starting position, keeping tension on your lat muscles throughout the range of motion.
5. Repeat.

Standing Straight Bar Cable Pulldown

Tempo: 1011
1. Adjust the pulley of cable machine to a high position, then attach a rope attachment to the cable.
2. Kneel down facing the cable machine while holding the ends of each side of the rope by your ears.
3. To begin the movement, contract your abs to crunch your chest towards your pelvis and breath out all the air. 4. Ensure you’re bending forward using your abs, not your hips.
5. Slowly return back to the starting position while maintaining a contraction in your abs throughout the movement.
6. Repeat the movement but this time aim your chest towards one of your knees.
7. Return to the starting position, then aim your chest towards your other knee.
8. Repeat.

Kneeling High Cable Crunch

Tempo: 2011

1. Attach a rope to a high pulley cable. Stand facing the cable machine while gripping both ends of the rope with your hands.
2. Spread your hands approximately 6 inches apart, tuck your elbows into your sides, and contract your triceps by pulling the rope until your arms are parallel to the ground.
3. For this version of the tricep pushdown, this is the starting point to ensure tension remains on the triceps.
4. Under control, extend your arms by pulling the rope towards the floor until your hands are close to your thighs, then rotate your wrists clockwise so your palms turn away from your body.
5. Feel the squeeze for 1-2 seconds, then reverse the move back to the starting position up to where your forearms are parallel to the ground.
6. Repeat.

Standing Cable Tricep Pushdown With Rope

Tempo: 2011

1. Attach a rope attachment to the low pulley and grip each side of the rope with your hands with your palms facing each other.
2. I like to stand on a riser so I can get full extension at the bottom of the lift.
3. With you core and glutes contracted and your arms fully extended, with elbows tight to your sides, bend your elbows to contract your biceps and curl the rope up towards your shoulders, while externally rotating so your palms face up.
4. Your arm should be locked into this position with only the curling movement coming at the elbow joint.
5. Under control, slowly reverse the movement and repeat.

Standing Biceps Cable Curl With Rope

Circuit B

Compete the 4 exercises for 20 seconds, with 10 seconds rest between each exercise. Repeat the circuit for a total of 2 circuits.

Tempo: explosive
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

Tempo: 10X0
1. Take a wider stance outside of shoulder width.
2. Quickly bend at the hips and knees and swing your arms down and back to lower yourself down into a half squat.
3. Press your feet through the ground to jump as high as you can while explosively swinging your arms over your head.
4. Land softly to cushion your joints immediately repeat the exercise for the intended number or reps or time.

Hulk Super Leap

Tempo: 10X0

1. Place one foot on a stable bench or step with your other foot on the floor.
2. While keeping your upper body upright, press your foot through the bench to explode yourself up in the air.
3. Land softly with the same foot on the bench and repeat.
4. Switch legs once you hit your desired reps, and repeat.

Plyometric Step Up (10 sec/leg)

Tempo: 10X0

1. Stand with a slightly wider than shoulder width stance, holding a medicine ball with both hands beside your chest.
2. To lower your body, push your hips back and bend your knees until your thighs are past parallel to the ground.
3. Then explosively press your feet through the ground to rise back to standing while tossing the medicine ball up over your head against a wall or straight up into the air.
4. Catch the ball while simultaneously dropping back into the squat.
5. Repeat.

Medicine Ball Overhead Press Toss (Wall Balls)

Tabata Workout Finisher

Tempo: 1212
1. Get down on the floor with your hands shoulder width apart and your knees hip width.
2. Slowly tilt your head down so it lowers between your arms while rounding your spine by raising your upper back towards the ceiling. That’s the cat position.
3. Now slowly lower your back while extending your neck forward and up by lifting your head and safely arching your lower back. Think about leading your belly button to the ground. That’s the cow position.
4. Repeat by slowly moving back and forth between the cat and cow position.

Cat Cow

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.

Feb 15: Total Body Stress Buster - Gym

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