Name: Playbook - Brad and Jess Gouthro - Feb 23: The Champ Is Here - Gym & Home
Uploaded: 2024-02-22T15:10:27.778Z
Duration: 40 min
Description: Feb 23: The Champ Is Here - Gym & Home

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

Complete each superset with as little possible breaks between exercises. 

After completing the superset, rest 1 minute, then repeat.

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

Complete each superset with as little possible breaks between exercises. 

After completing the superset, rest 1 minute, then repeat.

Always use good form and take your time to do it right. 

No sloppy reps.

Tempo: 1111
1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Brace your abs, then reach your top arm up to the sky.
4. Maintaining tension in your abs, rotate your torso and with your top arm, reach under and behind your body while still maintaining the side plank position.
5. Reverse the movement back to the starting position and repeat.
6. Switch sides after you’ve completed the reps on one side and repeat with the opposite side.

Forearm Side Plank With Reach Through (reps/side)

Tempo: as fast as you can with good form.
The 180 Squat Jump and Chop is an explosive  plyometric exercise that builds explosive leg power, and burn a lot of calories.
To get started:
1. While standing with your feet shoulder width apart, and hands together with arms extended over your head, bend your hips and knees, and chop downwards with your hands, as you lower into a ¼ squat.
2. Extend your hips forward, drive your hands up, and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your body.
3. Keep your knees soft as your cushion the landing, while chopping down with your arms. 
4. Immediately jump and chop again in the opposite direction. 
5. Repeat for reps.

180 Squat Jump And Chop (Reps/Side)

Superset A

Tempo: 1012
1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes to raise your legs off the ground while simultaneously contracting your lower back muscles to raise your chest and arms off the floor.
3. At this point you should look like superman flying through the air.
4. Hold for up to 3 seconds then lower both your arms and legs back to the floor.
5. That’s one rep.
6. Repeat.

Superman Lift

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers (reps/side)

Superset B

1 jump lunge + 3 pulses = 1 rep

Tempo: 10X0
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.     
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting. 
5. Cushion your joints by landing softly, then immediately complete 3 pulses, then switch legs by completing another jump lunge and pulses.
6. Repeat for reps.

Jump Lunge With Pulse (reps/side)

Tempo: 1012
1.Get down on your hands and knees with your arms shoulder width apart, palms flat against the floor.
2. Your knees should be directly under your hips so your thighs are perpendicular to the floor and hip width apart.
3. Under control, at the same time, slowly lift and extend your right arm in front of you and your left leg behind you.
4. Hold this position while maintaining deep breaths for up to 8 seconds.
5. Slowly lower both your leg and arm back to the floor and repeat with your opposite arm and leg, maintaining as little movement from your hips and lower back during the transition
6. Continue alternating back and forth and repeat.

Alternating Bird Dog (reps/side)

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.

Quadruped Thoracic Extension (6/side)

Cool Down

Feb 23: The Champ Is Here - 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 23: The Champ Is Here - Gym & Home

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