Name: Playbook - Brad and Jess Gouthro - Jan 16: Sprint Warrior - Home
Uploaded: 2023-01-17T14:30:44.549Z
Duration: 45 min
Description: Jan 16: Sprint Warrior - Home

Do the warm up first. Complete all 5 sets of the first strength exercise, then take a 2 minute rest. Complete all 3 sets of the accessory work superset B, then take a 2 minute rest. Complete 2 sets of core superset C, then finish with the last cardio exercise in tabata style. Finish the workout with the cool down.

Do this warm up before the workout.

Take your time and breath through each movement.

Complete one set of each exercise, then move on to the workout.

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

Tempo: 10X0

1. Grab a medicine ball and hold it with both hands next to one of your hips.
2. Keep your arms straight, slightly bend your knees, and raise the medicine ball across your body and over your opposite shoulder.
3. Reverse the movement and repeat.
4. Once you complete the desired reps, switch sides and repeat.

Medicine Ball Reverse Wood Chop (8/side)

Tempo: 2320
1. Kneel down on the floor with your knees hip width apart, holding a medicine ball in front of your chest, with a lengthened spine.
2. Keeping your abs and glutes contracted, slowly lean back as far as you can while maintaining a straight line from your knees to your head, and keeping your knees planted to the floor.
3. Once you go as low as you can while maintaining that straight line, hold the position for up to 3 seconds, then come back to the starting position by tensing your core.

Medicine Ball Matrix

Tempo: 1012
1. Get in the pushup position with your hands directly below your shoulders, keep your legs straight, and tighten up your core.
2. While in the pushup position, lunge forward by bending your knee, and landing your foot just outside your hand.
3. Return to the starting position and repeat that same movement with the opposite leg.

Spiderman Lunge (10/leg)

Warm Up

- feet wide
- set your stance and grip
- tighten your core & lift with your hips rather than your back
- maintain flat back throughout the movement

Db Sumo Deadlift

Complete all 3 sets of the B1-B2 accessory work superset, then take a 2 minute rest.

Tempo: 1011
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
7. Repeat the same movement with the opposite arm.

Alternating Dumbbell Renegade Row (10/side)

Tempo: 1011
1. Stand with your feet just outside hip width, while holding a pair of light dumbbells with a palms facing in grip down in front of you.
2. Bend at the waist to get into the same position as a bent over row.
3. Keeping your hips square and your belly button pointing towards the ground, rotate your upper back to one side while extending your top arm straight up towards the ceiling and your bottom arm hanging towards the floor.
4. Follow the rising arm with your eyes.
5. Pause to feel a good stretch, then return your arms back to the starting position.
6. Next repeat the same movement but this time rotate your opposite arm to the ceiling while rotating your upper back to the other side.
7. Continue alternating arms for reps.

Alternating Dumbbell Bent Over T-Spine Rotation (10/side)

Superset B

1. Get into a traditional push up position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunch tucks

Superset C

Start by placing 3 cones or imaginary lines 15 yards, 10 yards, and 5 yards apart.

1. Now begin at the start line and sprint 15 yrds as fast as you can, touch the line, then sprint back to the start and touch the line, then immediately sprint 10 yrds, touch the line, then back to the start and touch the line, then immediately sprint the last 5 yrds, touch the line, then finish by sprinting back to start and touch the line.
2. Repeat.

Suicide Drills

At the end of the workout, complete the cool down in circuit format for 1 set. Take your time and stretch any other muscles that may feel tight.

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage (30 sec/leg)

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage (30 sec/leg)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (30 sec/leg)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Jan 16: Sprint Warrior - Home

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