Name: Playbook - Brad and Jess Gouthro - Feb 27: Body Boss - Home
Uploaded: 2023-02-27T15:58:37.883Z
Duration: 45 min
Description: Feb 27: Body Boss - Home

Follow the warm up first. 
This workout contains 3 supersets. Complete all sets of each
superset as indicated. Once you finish superset C, move onto 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

Complete 4 supersets following the indicated reps, rest, and tempos.

Tempo: 3010
1. Lie down with your back on a flat bench.
2. While holding two dumbbells with a neutral palms facing each other grip, squeeze both dumbbells together and extend your arms.
3. To lower the dumbbells, keep squeezing them together and bend your elbows, keeping them close to your sides to target the triceps.
4. To ensure the tension remains on the triceps, stop just a few inches above your chest, then extend your arms to push the dumbbells back to the starting position.
5. Repeat.

Dumbbell Close Grip Flat Bench Press

Tempo: 2012
1. Sit with your back and head flat firmly against an incline bench, contract your abs, and hold a pair of dumbbells with a palms facing each other neutral grip.
2. Draw the elbows back to isolate the long head of the bicep.
3. Contract your biceps to lift the dumbbells with the neutral grip until your elbows reach a 90 degree angle.
4. Then rotate your wrists so your palms face the ceiling.
5. Squeeze at the top, then reverse the movement the same way in a controlled manner.
5. Limit as much elbow movement as you can. The elbows should be locked as it’s a fixed movement at the elbow joint. This means they’re not swaying back and forth.

Dumbbell Seated Incline Curls

Superset A

Complete 2 sets following the indicated reps, rest, and tempos.

Stand in an athletic stance. Hold the dumbbells with palms facing forwards. Hinge at the elbows to lift the dumbbells towards your shoulders.

Standing Db Curl

- Thumb and pointer finger touching (diamond shape) with your hands 
- Body in a straight plank
- Bend at the elbows to lower your chest down to your hands 
- Keep you core engaged and legs & butt tight 
- Push your palms into the ground to lift all the way back up to straight arms 
- Exhale with the push

- Modify if needed by either elevating your hands to a bench or lowering knees to the floor

Diamond push ups

Superset B

Complete 3 sets following the indicated reps, rest, and tempos.

- Extend arms & legs long 
- wrap your hands together 
- sit up & extend arms straight over head

Diver Sit Ups

Tempo: 10X0
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
4. Repeat.

Burpee

Superset 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 27: Body Boss - Home

Apr 27: Meal Prep + Recovery

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Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

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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 27: Body Boss - Home

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