Name: Playbook - Brad and Jess Gouthro - Feb 16: Combo Shock - Gym & Home
Uploaded: 2024-02-15T17:25:18.238Z
Duration: 60 min
Description: Feb 16: Combo Shock - Gym & Home

Follow the warm up first.

Complete each exercise for 8 sets of 8 reps each before moving to the next exercise.

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

Tempo: 1010
The dumbbell reverse lunge with bicep curl is a multi-movement exercise that not only targets the muscles in your legs, but also your biceps. To get started:
1. While standing, hold a pair of dumbbells with a palms facing in grip.
2. Take one step backward with one leg, then complete the lunge with your front thigh parallel to the ground and your back knee hovering just above the floor.
3. As you lunge, curl the dumbbells towards your shoulders by bending your elbows and contracting your biceps hard.
4. Your upper body should remain upright and perpendicular to the ground as well as ensure your knees doesn’t go past your toes.
5. Return to the starting position and repeat with your other leg.

Alternating Dumbbell Reverse Lunge With Bicep Curl (4/leg)

Tempo: 2010
The dumbbell sumo squat with shoulder press is a total body movement that targets the muscles in the legs, glutes, and shoulders. To get started:
1. Spread your legs wide like a sumo wrestler, with your toes pointing outward. 
2. Hold a dumbbell in each hand in front of your body with a palms facing in grip. The ends of both dumbbells should be touching each other.
3. Then with your core contracted, lower your body into a squat by bending at the hips, pushing your butt back, then bending your knees, until your thighs reach parallel to the ground or deeper depending on your mobility.   
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing while thrusting your hips forward to lift the dumbbells to shoulder height, while rotating them so your palms are now facing out. 
5. Finish the exercise by pressing the dumbbells over your head. 
6. Reverse the movement and repeat for reps.

Dumbbell Sumo Squat With Shoulder Press

Tempo: 1010
The Push Up with Plank Knee Tuck is an excellent combo exercise that not only targets the chest, triceps, and abs, but also revs up your heart rate. To get started:
1. Get into a push up position with your hands and feet planted into the floor, with your shoulders directly over your hands. 
2. Complete a push up by lowering your body towards the ground, keep your back flat and neck neutral.
3. Press your hands through the floor to rise back up, then immediately drive both knees towards your elbows.
4. Stick the landing, then drive both feet back out and complete another push up.
5. Continue alternating for reps.

Push Up With Plank Knee Tuck

Tempo: 1010
The Dumbbell Long Arm Sit Up with Russian Twist is an excellent exercise combo that targets all areas of the abs. To get started:
1. Get down on the floor and lie down on your back with your knees bent, feet flat on the floor.
2. I like to place my toes under a supported object like a pair of dumbbells.
3. Next, while clasping one dumbbell with both hands, extend your arms behind your head, then contract your abs and sit up by bringing your rib cage towards your knees. 
4. As soon as you reach the top, keeping your core contracted, rotate your upper torso and the dumbbell to one side of your body, then reverse the movement and rotate back to the other side of your body.
5. Then under control, lower your torso  back to the floor.
6. Complete for reps.

Dumbbell Long Arm Sit Up With Russian Twist

Tempo: 2011
1. While standing, hold a pair of dumbbells by your sides with a palms facing in grip.
2. Keeping your core contracted, take one step forward with one leg and make the descent into the lunge. 
3. Your front thigh should be parallel to the ground and you back knee should be hovering just above the floor, with your upper body upright and perpendicular to the ground.
4. While you’re in the lunge position, immediately extend your arms and raise the dumbbells in front of your body, then lower them back down and stand back up.
5. Complete another lunge with the opposite leg and continue alternating sides for reps.

Alternating Dumbbell Forward Lunge With Front Raise (4/leg)

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.

Quadruped Thoracic Extension (6/side)

Cool Down

Feb 16: Combo Shock - Gym & Home

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

Feb 16: Combo Shock - Gym & Home

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