Name: Playbook - Brad and Jess Gouthro - Feb 3: Best Workout Ever - Home
Uploaded: 2023-02-04T15:02:05.451Z
Duration: 45 min
Description: Feb 3: Best Workout Ever - Home

Follow the warm up first. Complete 5 sets of Superset A, while following the indicated rest periods. Complete Superset B for 4 rounds, following the indicated reps, rest and tempos. Finish with Tri-Set C. Once you finish all 3 sets of Tri-Set 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 5 sets of the first superset, following the indicated reps, rest, and tempos.

Tempo: 3010
1. Stand with a slightly wider than hip width stance and with a neutral, palms facing in grip, hold a dumbbell in each arm down by your sides.
2. Begin the movement by bending at the hips, then your knees, as you lower your body until your thighs are parallel to the floor. Ensure your chest is up and maintain a natural arch in your lower back.
3. Once your thighs are parallel, press your feet through the ground to rise back up to standing.
4. Repeat.

Dumbbell Squat

- Squat down to 90 degrees 
- Jump up & land back in a Squat

Squat Jumps

Superset A

After the supersets, complete 4 sets of Superset B.

Tempo: 2010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in.
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor with your knee bent at a 90 degree angle.
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing.
5. Repeat all the reps with one leg, then switch sides and repeat.

Dumbbell Reverse Lunge (10/leg)

Tempo: 10X0

1. Place one foot on a stable bench or step with your other foot on the floor.
2. While keeping your upper body upright, press your foot through the bench to explode yourself up in the air.
3. Land softly with the same foot on the bench and repeat.
4. Switch legs once you hit your desired reps, and repeat.

Plyometric Step Up (8/leg)

Superset B

Tempo: as fast as you can with good form

1. Stand in front of a bench or box that is just under knee level. 
2. Softly tap one foot on top of the bench then quickly lower it to the floor and tap the opposite foot on top of the bench. 
3. Keep pumping your arms as if you were sprinting and quickly alternate legs, ensuring your tapping the bench softly to keep the pace up.
4. Repeat for reps.

Bench Sprint (20/side)

Tempo: 10X0

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving both knees to one elbow, then hopping back with both feet to get back to the starting position. 
3. Repeat but this time drive both knees to the opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Side To Side Double Knee Ins (8/side)

5 reps/side
Tempo: 1111
1. Place a step or any stable platform that is 6-12 inches on the floor in front of a wall.
2. Place the ball of one of your feet on top of the step while balancing on one leg. You can hold onto the wall for added support.
3. Under control, slowly lower your heel towards the floor, feel a good stretch, then press the ball of your foot through the step to raise your heel.
4. Feel the contraction in your calf muscle. If you’re doing this as an activation exercise, you can hold this contraction for up to 10 seconds.
5. Reverse the movement and repeat for reps. Once you’re finished the reps on one side, switch sides and repeat.

Bodyweight Single Leg Standing Calf Raise On Step (20/side)

Tri-Set 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 3: Best Workout Ever - Home

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Feb 3: Best Workout Ever - Home

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