Name: Playbook - Brad and Jess Gouthro - Indomitable
Uploaded: 2022-12-26T14:16:12.036Z
Duration: 40 min
Description: Indomitable

Lower Body Focus.
Mostly Hamstrings.
Use Barbells if at the Gym, sub with Db’s if at Home.
Will also need a Swiss Ball

Tempo: 2010
1.With your feet hip width apart, place the barbell securely on your shoulder and grasp the bar with an overhand grip. .
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Press your feet through the floor to rise back up a ¼ of the way, pause, then lower back down to reach parallel or below, pause, then rise back up to standing.
4. Repeat.

1 1/4 Barbell Back Squat

6 reps/side
Tempo: 2010
1. Stand with your feet hip width apart.
2. Step backward with one leg while keeping your chest up.
3. Lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
4. Press through the ground with your feet, then lift yourself back up to starting position.
5. Once all your reps are completed with one leg, switch legs and repeat.
- half the reps PER SIDE

Barbell Reverse Lunge

- Stand with feet together 
- Hold the dumbbells in front of your legs
- Slide the Db’s down your legs, hinging at the hips, until you reach your shoe laces 
- keep your knees & back stiff 
- focus on stretching the hamstrings & creasing at the hips

Db Stiff Leg Deadlift

- Lay on your back
- place one foot on the Swiss Ball 
- lift your hips & bend your knee to curl the ball towards you
- keep hips up as you extend it back out
- repeat all reps on one side then switch & do the same on other side
- half the reps PER SIDE

Single Leg Swiss Ball Ham Curl

Indomitable

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

Indomitable

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