Name: Playbook - Brad and Jess Gouthro - Feb 22: Descending AMRAP - Gym
Uploaded: 2024-02-21T15:31:25.265Z
Duration: 40 min
Description: Feb 22: Descending AMRAP - Gym

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

For each exercise, choose a weight that you are confident you can complete at least 10 reps with. 

For your first set of each exercise, complete “As Many Reps As Possible” (AMRAP). 

For the second set, subtract 2 from the number of reps completed in the first set, and complete that many reps. 

For your third set, subtract 4 from the number of reps from the first set, and complete that many reps.

For your fourth set, subtract 6 from the number of reps from the first set and complete that many 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

For each exercise, choose a weight that you are confident you can complete at least 10 reps with. 

For your first set of each exercise, complete “As Many Reps As Possible” (AMRAP). 

For the second set, subtract 2 from the number of reps completed in the first set, and complete that many reps. 

For your third set, subtract 4 from the number of reps from the first set, and complete that many reps.

For your fourth set, subtract 6 from the number of reps from the first set and complete that many reps.

Tempo: 3010
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

Tempo: 2010
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

Superset A

Tempo: 3010
The Seated Alternating Dumbbell Shoulder Press is a great exercise that targets the shoulders. To get started:
1. Sit down on a bench with your feet pressed through the floor while holding a pair of dumbbells at shoulder height, palms facing out.
2. Using just one hand, press the dumbbell up to fully extend your arm, while keeping the other dumbbell lowered at shoulder level.
3. Reverse the movement of the raised dumbbell back to the starting position, then immediately complete the same movement with the other arm.
4. Continue alternating back and forth between arms for reps.

Seated Alternating Dumbbell Shoulder Press (Reps/Side)

Tempo: 2010
1. Set one end of an olympic barbell in the corner of the room to anchor it in place or position the barbell into a landmine if you have access to one.
2. Then place a double d grip attachment handle underneath the barbell.
3. With a wide stance, straddle the barbell with your legs, grab the handles, and bend your knees to get into a quarter squat position while maintaining an upright back.
4. While keeping your upper torso and legs locked in position, pull the barbell towards you by bending your elbows, squeezing your shoulder blades together, and contracting your back muscles.
5. Hold for a good squeeze, then under control, extend your arms to lower the weight back to the starting position and repeat.

T-Bar Row

Superset B

Tempo: 3010
1. Sit down on the seat with your back against the pad.
2. To target your quadriceps more, place your feet shoulder width apart on the lower area of the platform. This increases range of motion at the knees, thus targeting more quadriceps.
3. To target your hamstrings and glutes more, place your feet shoulder width apart on the top of the platform. This increases the range of extension and flexion at the hips, thus targeting more hamstrings.
4. Foot placement on the middle of the platform tends to engage both the hamstrings and quadriceps equally.
5. Once you get your foot placement situated, release the safety bar and press through the bottom of your feet (especially your heels) to press the platform away from you with your legs fully extended without locking your knees. Your upper and lower torso should create a 90 degree angle.
6. Under control, lower the weight back down by bending your knees until your reach approximately a 90 degree angle with your knees.
7. Repeat.

Leg Press

Tempo: 1010
1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

Alternating Dumbbell Forward Lunge (reps/leg)

Superset 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 22: Descending AMRAP - Gym

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