Name: Playbook - Brad and Jess Gouthro - Friday (Day 20): S2
Uploaded: 2023-03-01T04:35:43.433Z
Duration: 35 min
Description: Friday (Day 20): S2

Start with high knees - complete 16 step (8 per side), then immediately into Curtsey Lunges 16 steps (8 per side)

Warm up - High Knees & Curtsey Lunges

- take a wide split stance with one leg in front and one leg behind
- hand on hips
- Lower your back knee down to form a lunge
- stand up and flex your buns 
- do not move your feet throughout the set
- half the reps PER SIDE

Stationary Lunge

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo Squat

Superset A

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Half the reps PER SIDE

Single leg glute bridge

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides
- half the reps PER SIDE

Bulgarian split squat

Superset B

- Lay belly down 
- extend arms & legs long
- flex your butt and back to lift up
- return to flat & repeat

Superman Lifts

- Take a huge step forward 
- lower down to the bottom of the lunge 
- bounce 3 times
- push through your heel to come back to the starting point 
- focus on the deep crease in your hip & tension on the Glutes 
- half the reps PER SIDE

Triple Bounce Forward Lunges

Superset C

- cross one leg over the other
- fold forward to feel the stretch
- half the time PER SIDE

Cross Over Forward Fold

- Start in a low lunge with back knee on ground
- lift your back foot and hold onto your toes to bring it in closer
- Lean forward as much as possible to stretch the hips 
- half the time PER SIDE

Low Lunge Quad Stretch

Iron Cross Twist

Cool down

Friday (Day 20): S2

Sunday (Day 1): Workout schedule & planning

Monday (Day 2): CW1

Tuesday (Day 2): CW2

Wednesday (Day 3): Rest Day

Thursday (Day 4): CW1

Brigitte

Friday (Day 5): CW2

Saturday (Day 7): Rest Day

Sunday (Day 8): CW1

Monday (Day 9): CW2

Tuesday (Day 10): Rest Day

Wednesday (Day 11): CW1

Thursday (Day 12): CW2

Friday (Day 13): Rest Day

Saturday (Day 14): Progress pics

Sunday (Day 15): Rest Day

Monday (Day 16): S1

Tiffany

Tuesday (Day 17): S2

Wednesday (Day 18): S1

Thursday (Day 19): Rest Day

Saturday (Day 21): S1

Sunday (Day 22): Rest Day

Monday (Day 23): S1

Tuesday (Day 24): S2

Wednesday (Day 25): Rest Day

Thursday (Day 26): S1

Friday (Day 27): S2

Saturday (Day 28): Progress pics

Sunday (Day 29): Rest Day

Monday (Day30): Combo 1

Tuesday (Day 31): Combo 2

Wednesday (Day 32): Combo 1

Thursday (Day 33): Rest Day

Friday (Day 34): Combo 2

Saturday (Day 35): Combo 1

Sunday (Day 36): Rest Day

Monday (Day 37): Combo 2

Tuesday (Day 38): Combo 1

Wednesday (Day 39): Combo 2

Thursday(Day 40): Rest Day

Friday (Day 41): Combo 1

Saturday (Day 42): Congrats!! Final Progress pics

Friday (Day 20): S2

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