Name: Playbook - Brad and Jess Gouthro - Jan 14: Tri-Set X - Gym
Uploaded: 2024-01-13T21:17:30.040Z
Duration: 60 min
Description: Jan 14: Tri-Set X - Gym

Follow the warm up. 

Complete A exercises in tri-set format, meaning you’ll complete all the reps of the first exercise, then rest for the indicated time, then complete all the reps of the second exercise, rest, then complete all the reps of the third exercise. 

Repeat this 3 times, then follow the same directions for B and C exercises. 

Always use good form and take your time to do it right. 

No sloppy reps. 

After the workout, move onto the Cool Down.

Follow these moves for the sets and reps indicated BEFORE your workout.

Tempo: as fast as you can
1. With a hip width stance, bend your elbows at a 90 degree angle in front of your body with your palms facing down.
2. Drive one knee up so your knee taps your hands.
3. Softly land the foot on the ground while immediately driving the opposite knee up to tap your other hand. 
4. Repeat as fast as you can for reps.

High Knee Taps (reps per side)

1. Start with your feet together, the take one step back and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach (reps per side)

Warm Up

Complete exercises in tri-set format, meaning you’ll complete all the reps of the first exercise, then rest for the indicated time, then complete all the reps of the second exercise, rest, then complete all the reps of the third exercise. 

Repeat this 3 times.

Tempo: 1012
1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes to raise your legs off the ground while simultaneously contracting your lower back muscles to raise your chest and arms off the floor.
3. At this point you should look like superman flying through the air.
4. Hold for up to 3 seconds then lower both your arms and legs back to the floor.
5. That’s one rep.
6. Repeat.

Superman Lift

Tempo: as fast as you can
1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With a quick hop, spread your feet wider apart, land, then immediately hop back to the beginning position, keeping your core contracted and firm.
3. Repeat for reps.

Straight Arm Plank Jack

Tempo: 10X0
1. With a just outside hip width stance, lower down into a squat by first bending at the hips then bending your knees, until your knees are bent at approximately a 90 degree angle.
2. Then press your feet through the floor and hop up quickly, tap your feet side by side, then immediately hop again landing your feet just outside hip width distance and complete another squat.
3. Repeat for reps.

Pop Squat

Tri-Set A

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head.
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, then move the other hand away so your hands are once again shoulder width apart.
4. Complete the push up.
5. Then move the opposite hand to the other side followed by the other hand, the do a push up.
6. Repeat for reps.

Side To Side Push Up (5 per side)

Tempo: 10X0
The Butterfly Sit Up is an exercise that targets the abs. To get started:
1. While sitting on the floor, bend your knees and bring the bottoms of your feet together.
2. Raise your hands over your head as you lay back.
3. Exhale as your contract your abs to sit up, while keeping your hands over your head, then touching the ground in front of your feet.
4. Under control, slowly lower your upper torso back to the ground and repeat.

Butterfly Sit Up

Tempo: 1010
1. While standing, keep your core contracted and raise your arms straight out in front of your body.
2. Take one step backwards with one leg and make the descent into the lunge, while immediately rotating your upper torso and arms to the side of your body towards your front knee.
3. Your front thigh should be parallel to the ground and you back knee should be hovering just above the floor, with your upper body upright and perpendicular to the ground.
4. Press your feet through the floor to get back to standing, while bringing your extended arms back to center.
5. Complete another reverse lunge with the opposite leg and rotate your upper arms to the opposite side.
6. Continue for reps.

Alternating Reverse Lunge With Rotation (10/side)

Tri-Set B

Tempo: 10X0
1. While standing with a hip width stance, hold a barbell in front of your thighs with a just outside shoulder width grip. 
2. With a strong core and flat back, and a slight bend at the hips, explosively thrust the hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor. 
4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head. 
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs.    
6. Repeat for reps.

Barbell Hang Clean And Press

6 reps/leg
Tempo: 1010
1. Position the barbell across the back of your shoulders holding it with an overhand grip and stand in front of a sturdy step, box, or bench.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground. 
3. Slowly lower your leg back to the starting position on the ground. 
4. Complete all reps with one leg, then switch sides and repeat.

Barbell Step Up (8 per side)

Tempo: 2010
The Barbell Bent Over Row is an exercise that targets the muscles in your back. To get started:
1. With a hip width stance, hold a barbell with a shoulder width overhand grip.  
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and squeeze your shoulder blades together and you pull the barbell to your chest.
4. Your upper torso should remain locked down without using any swaying motion to move the barbell.
5. Squeeze your shoulders blades back while in the contracted position, then extend your arms towards the ground by slowly lowering the barbell.
6. Repeat for reps.

Barbell Bent Over Row

Tri-Set C

Follow these moves for the sets and reps indicated AFTER your workout.

1. Lie down on your back on the floor, with your knees bent, feet planted into the floor, and your arms extended straight up into the air above your chest.
2. Ensuring your back is flat and your lower back is pressed into the floor, slowly move your extended arms over your head towards the floor. Your arms should be straight and close to the sides of your head.
3. Focus on lengthening your spine and reaching as far overhead as you can.
4. Hold this for up to 20 seconds.
5. Repeat.

Lying Overhead Shoulder Stretch

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.

Jan 14: Tri-Set X - Gym

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