Name: Playbook - Brad and Jess Gouthro - Jan 17: Lean Density - Gym
Uploaded: 2024-01-16T14:55:41.116Z
Duration: 60 min
Description: Jan 17: Lean Density - Gym

Follow the Warm up first.

Complete exercises in circuit format, moving from one exercise to the next. 

After you finish all the sets of the first circuit, move on to circuit B.

IMPORTANT REST TIMES:

Set 1: rest for 60 seconds between each exercise. 

Set 2: rest for 50 seconds between each exercise. 

Set 3: rest for 40 seconds between each exercise. 

Set 4: rest for 30 seconds between each exercise.

This is how you increase the density of the workout.

Always use good form and take your time doing 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 circuit format, moving from one exercise to the next. 

IMPORTANT REST TIMES:

Set 1: rest for 60 seconds between each exercise. 

Set 2: rest for 50 seconds between each exercise. 

Set 3: rest for 40 seconds between each exercise. 

Set 4: rest for 30 seconds between each exercise.

Tempo: 3010
1. Grab the bars and lift yourself until your arms are straight.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
5. Repeat.

Parallel Bar Dips

* 10 reps/leg
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges (reps per leg)

Tempo: 2010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

Tempo: 1010
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge (reps per leg)

Circuit A

Tempo: 2011

1. Hold a set of dumbbells down by your sides with a palms facing forward grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift. 
3. While keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders. 
4. Feel a strong contraction at the top of the movement, then under control, slowly extend your arm to lower the dumbbells back to your sides, keeping your palms facing forward. Think about taking twice as long to lower the dumbbells as it takes to lift them.
5. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then curl the dumbbells back up, and repeat.

Standing Dumbbell Bicep Curl

Tempo: 2010
1. Spread your legs wide like a sumo wrestler, with your toes pointing outward. 
2. Grasp the end of one dumbbell in front of your body.
3. Then with your core contracted, lower your body into a squat by bending at the hips, pushing your butt back, then bending your knees, until your thighs reach parallel to the ground or deeper depending on your mobility.   
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing.
5. Repeat for reps.

Dumbbell Sumo Squat

Tempo: 2010
1. With a shoulder width stance, hold a pair of dumbbells in front of your upper chest, with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, simultaneously rotate your wrists so they now face away from you while drawing the elbows out to the sides so you upper arms are parallel to the ground, then extend your arms to press the dumbbells over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Standing Dumbbell Arnold Press

Tempo: 3010
1. Stand with a shoulder width stance with a pair of dumbbells on the floor.
2. To pick up the dumbbells, start by bending at your hips, followed by bending your knees. Grab the dumbbells with an overhand grip, arms straight, and focus on keeping the natural arch in your lower back throughout the movement.
3. Press your feet through the ground to stand up, pull your torso back, and thrust your hips forward to really contract your glutes.
4. Lower the dumbbells to the ground and repeat.

Dumbbell Deadlift

Circuit B

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.

Cat Cow

Cool Down

Jan 17: Lean Density - Gym

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

Jan 17: Lean Density - Gym

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