Name: Playbook - Brad and Jess Gouthro - Feb 7: Fit Conditioning - Gym
Uploaded: 2023-02-07T14:27:39.788Z
Duration: 45 min
Description: Feb 7: Fit Conditioning - Gym

Follow the warm up first. The goal of this fit test is to see where you stand from a conditioning and cardiovascular standpoint. Complete each exercise in circuit format for 30 seconds and record your reps for each set. Rest 30 seconds between each exercise. Once you finish all the exercises in the circuit, take another 30 second break and repeat the circuit. Complete 3 sets of the circuit, recording your total reps at the end of each set. Your end score will be the total reps from all three rounds of each exercise. Important: form is #1. DO NOT sacrifice good form just to get a better score. Finish with 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

Bike Warm Up

Warm Up

The goal of this fit test is to see where you stand from a conditioning and cardiovascular standpoint. Complete each exercise in circuit format for 30 seconds and record your reps for each set. Rest 30 seconds between each exercise. Once you finish all the exercises in the circuit, take another 30 second break and repeat the circuit. Complete 3 sets of the circuit, recording your total reps at the end of each set. Your end score will be the total reps from all three rounds of each exercise. Important: form is #1. DO NOT sacrifice good form just to get a better score.

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

180 Squat Jump And Turn

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Tempo: 10X0
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Fit Conditioning Circuit

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 7: Fit Conditioning - Gym

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Apr 15: Meal Prep + Recovery

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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

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Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

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Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

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Mar. 31: HIIT It Don’t Quit It - Home

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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

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Mar. 25: Push It - Gym

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Mar 24: Meal Prep + Recovery

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Feb 7: Fit Conditioning - Gym

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