Name: Playbook - Brad and Jess Gouthro - Feb 21: #Winning - Gym
Uploaded: 2023-02-21T20:42:21.649Z
Duration: 45 min
Description: Feb 21: #Winning - Gym

Follow the warm up first. Complete all sets of the first exercise, in straight sets. Continue with completing the second exercise, in straight set format. Next, complete all the exercises in Circuit C, in circuit format, for 3 rounds. Finish with 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

Tempo: 3010
1. Grab the barbell with a slightly wider than shoulder width grip.
2. Contract your core, squeeze your glutes, and press the weight over your head. By keeping your abs and glutes firing, you’ll protect your lower back.
3. Slowly lower the weight back to the front of your chest.
4. Repeat.

Standing Barbell Shoulder Press

1 set = 30 reps comprised of 6 reps each of the 5 movements
1) Front Raise, palms facing in
2) Lateral Raise, palms facing down
3) Bent Over Rear Delt Raise
4) Upright Row
5) Hammer Curl to Overhead Press
Tempo: 1010
1. Perform a standing dumbbell front raise by standing with a pair of dumbbells at your sides with a palms facing in grip.
2. Raise the dumbbells with extended arms in front of you until they are parallel to the floor.
3. Reverse the movement to lower the weights and repeat for 6 reps.
4. After your 6th rep, without stopping or dropping the dumbbells, perform a standing dumbbell lateral raise by raising the dumbbells with extended arms out to your sides until they reach parallel to the floor.
5. Reverse the movement to lower the weights and repeat for 6 reps.
6. No breaks, move directly into the bent over dumbbell rear delt raise by bending over at the waist until you’re close to parallel with the floor.
7. Raise the dumbbells with extended arms out to your sides until they reach parallel to the floor.
8. Reverse the movement to lower the weights and repeat for 6 reps.
9. Without stopping, perform a standing dumbbell upright row by placing your arms in front of your thighs with a palms facing you grip.
10. Pull the dumbbells up by bending your elbows to the side, keeping the dumbbells close to your body until you reach just below your chin.
11. Reverse the movement to lower the weights and repeat for 6 reps.
12. Without putting the weights down, move directly into the final exercise of the Javorek complex, the standing dumbbell hammer curl to shoulder press.
13. Turn your palms in so they face in other, curl the dumbbells up to your shoulders, then press them overhead keeping your palms facing each other.
14. Reverse the movement to lower the weights and repeat for 6 reps.
You just completed 5 exercises for a total of 30 reps, in just one set.

Standing Dumbbell Shoulder Javorek Complex

1. Hold the ends of the jump rope in each hand.
2. With your feet shoulder width apart, slightly bend your knees, and raise one knee high while the rope goes under your foot.
3. On the next revolution of the rope, raise the other knee as if you were running in place.
4. Repeat.

High Knees Jump Rope (20/side)

10 reps/side
Tempo: 1012
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch (10/side)

Tempo: 11X1
1. While standing, hold a pair of dumbbells, palms facing in, to your sides.
2. With good squat form, squat down, place the dumbbells outside of your feet, while keeping your arms straight.
3. Transfer the balance of your weight to your arms over the dumbbells.
4. Kick both of your legs back to land in a pushup plank position, with your hands still on the dumbbells.
5. Drive both knees back toward your arms to get back into the bottom of a squat.
6. Press your feet through the ground to stand back up. Repeat.

Dumbbell Squat Thrust

Tempo: 1010
1. Lie down on the floor on your back with one leg straight and the other leg bent with your foot planted into the ground. Your arms should be extended over your head to create a straight line with your body.
2. Contract your abs and curl your upper torso up, keeping your arms extended over your head as you bring the opposite extended leg up to touch your hands to your feet.
3. Slowly reverse the movement by bringing your leg and arms back towards the ground without letting them rest. 
4. Immediately repeat reps with the same leg.
5. After you finish the reps with one leg, switch legs and repeat.

Single Leg Jackknife (8/side)

Circuit C

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.

Couch Stretch (45 sec/leg)

Cool Down

Feb 21: #Winning - Gym

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 21: #Winning - Gym

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