Name: Playbook - Brad and Jess Gouthro - Feb 17: Challenge - Gym or Home
Uploaded: 2024-02-18T21:30:02.378Z
Duration: 40 min
Description: Feb 17: Challenge - Gym or Home

Follow the Warm up first, then complete the timed bodyweight strength workout circuit challenge. 

Since this is a timed challenge, rest as little as possible between exercises. 

Set your timer to see how long it takes to complete 3 rounds, then aim to beat this time when you repeat this workout later in the month. 

Next, move on to the B1-B6 descending ladder complex circuit. 

Complete 6 reps of every exercise, moving from one exercise to the other, without putting the dumbbells down, and without taking rest between exercises.

The dumbbells must stay in your hands as you move from one exercise to the next within the circuit.

After completing 6 reps of every exercise, rest for 30 seconds, then start back at the first exercise, but this time only complete 5 reps of every exercise. 

Continue this protocol until you finish 1 rep per exercise. 

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 exercises in the timed bodyweight strength workout circuit challenge in circuit format. 

Since this is a timed challenge, rest as little as possible between exercises. 

Set your timer to see how long it takes to complete 3 rounds, then aim to beat this time when you repeat this workout later in the month.

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 10X0
1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

Jump Squat

Tempo: 10X0
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

Tempo: 10X0
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 keeping your core tight, explosively press your hands through the ground to push your upper body off the ground, then clap your hands together while you’re in the air.
3. Land softly with your hands back on the ground with your elbows cushioned, by immediately lowering into another push up.
4. Repeat for reps.

Clapping Push Up

Tempo: 1010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

Bodyweight Strength Workout Circuit Challenge

Complete 6 reps of every exercise, moving from one exercise to the other, without putting the dumbbells down, and without taking rest between exercises.

The dumbbells must stay in your hands as you move from one exercise to the next within the circuit.

After completing 6 reps of every exercise, rest for 30 seconds, then start back at the first exercise, but this time only complete 5 reps of every exercise. 

Continue this protocol until you finish 1 rep per exercise, then you are done.

That equals 6 sets.

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with your palms facing in.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with your arms extended towards the floor.
Keeping your torso stationary and your arms extended, raise the dumbbells out to the side with your pinky fingers higher than your thumbs.
3. Feel a good contraction at the top of the lift, then under control, lower the dumbbells back to the starting position. 
4. Repeat for reps.

Bent Over Dumbbell Rear Delt Raise

Tempo: 2011
1. With a shoulder width stance, hold a pair of dumbbells in front of your thighs with a palms facing your body grip.
2. Keep your arms straight while raising the dumbbells in front of you until they are parallel to the ground.
3. During the movement, stand tall, and keep your core and glutes contracted so the muscles in the shoulders initiate the move rather than leaning back to create momentum.
4. Under control, reverse the movement and repeat.

Standing Dumbbell Front Raise

Tempo: 3010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

Standing Dumbbell Shoulder Press

Tempo: 2011
1. Stand up while holding a dumbbell in each hand.
2. Bend forward at the hips with a slight bend in your knees, while maintaining a strong and flat back.
3. Your arms should hang fully extended straight down.
4. While keeping your core tight and back flat, bend your elbows so your upper arms are parallel to the floor. Keep your upper arms stationary as you lift the dumbbells to fully extend your arm back.
5. Feel a good squeeze, then lower the dumbbell by bending your elbow and keeping your upper arm stationary. Repeat.
6. You can also place your forehead on a bench to limit any momentum from your upper body during the kickback motion.

Standing Tricep Dumbbell Kickback

Tempo: 2011

1. Hold a set of dumbbells down by your sides with a palms facing forward grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift. 
3. While keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders. 
4. Feel a strong contraction at the top of the movement, then under control, slowly extend your arm to lower the dumbbells back to your sides, keeping your palms facing forward. Think about taking twice as long to lower the dumbbells as it takes to lift them.
5. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then curl the dumbbells back up, and repeat.

Standing Dumbbell Bicep Curl

Descending Ladder Complex Circuit

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 17: Challenge - Gym or Home

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