Name: Playbook - Brad and Jess Gouthro - Feb 28: Sweet Victory - Gym
Uploaded: 2023-02-27T15:45:08.706Z
Duration: 45 min
Description: Feb 28: Sweet Victory - Gym

Follow the warm up first. Complete 3 sets of superset A, following the indicated reps, rest, and tempos. Next, complete 4 sets of tri-set B. Finish with the Cardio and Abs superset C. Once you finish all 3 sets 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 3 sets following the indicated reps, rest, and tempos.

Tempo: 3010
1. Sit down on a high incline bench with a dumbbell in each hand, hold them in front of your upper chest with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, rotate your wrists so they now face away from you, and extend your arms over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Seated Arnold Press

1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

Superset A

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

Tempo: 2011
1. Stand in the middle of a cable machine with the handles attached to both low pulleys.
2. Grab each handle with an overhand grip with the opposite hand so your arms are crossed in front of your body.
3. Keeping your core and glutes contracted, chest upright and stationary, lift both handles with your arms extended until just above parallel to the floor.
4. At the top of the lift focus on keeping your pinkie fingers higher than your thumbs. Think pouring water out of a jar.
5. Then under control, slowly reverse the movement, without letting the tension off the shoulders at the bottom of the range.
6. Repeat.

Standing Cable Lateral Raise

Tempo: 2011
1. Position yourself between the stacks of a cable machine, crossing your hands in front of you and grab the left handle from the low pulley with your right hand and the right handle with the left hand.
2. Bend forward so that your knees are slightly bent and back is flat and parallel to the ground.
3. Extend your arms and raise them to the sides until they reach shoulder level.
4. Feel the squeeze in your shoulders and back, then under control, reverse the movement by lowering your arms back to the starting position.
5. Repeat.

Bent Over Cable Rear Delt Raise

Tempo: 2011
1. Attach a straight bar to a lower pulley at a cable machine.
2. Face away from the cable machine with the cable between your legs, grab the bar with a shoulder width, overhand grip, stand up straight, with your arms extended down by your sides.
3. Keeping your core and glutes contracted, chest upright and stationary, lift the bar with your arms extended until the bar reaches eye level, just above parallel to the floor.
4. Under control, slowly reverse the movement, without letting the tension off the shoulders at the bottom of the range.
5. Repeat.

Standing Cable Front Raise With Straight Bar

Tri-Set B

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 10X0
1. Lie down on your back, knees bent, feet firmly planted into the floor, with your hands behind your ears.
2. Contract your abs, sit up, and throw a cross punch to the other side of your body, while breathing out.
3. Return to the starting position, and repeat with your other arm. That’s 1 rep.
4. Repeat.

Sit Up With Punch (6/side)

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 28: Sweet Victory - 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 28: Sweet Victory - Gym

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