Name: Playbook - Brad and Jess Gouthro - Jan 17: On The Line - Gym
Uploaded: 2023-01-17T17:59:45.052Z
Duration: 45 min
Description: Jan 17: On The Line - Gym

Full body Workout 
Equipment: pull down machine, bench, & Db’s 
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

Tempo: 3010
1. Sit down at a lat pulldown machine with your knees just underneath the pads.
2. Extend your arms into the air to grab the attached bar with a palms facing forward grip that is wide than your shoulders.
3. Keeping your core tight, chest up, and your torso stationary at about 30 degrees, contract your lat muscles and bring your shoulders and upper arms down to pull the bar down towards your upper chest.
4. Think about moving the bar with your back muscles, not your arms.
5. Contract the back muscles for a good squeeze at the bottom of the lift, then under control, reverse the movement back to the starting position with your arms fully extended and lats fully stretched.
6. Repeat.

Wide Grip Lat Pulldown

Complete all 3 sets of the superset, then take a 2 minute break.

Tempo: 2011
1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms, then extend one leg straight ahead with your foot flexed while also extending the opposite arm at shoulder height with your palm facing down.
4. Pause, then reverse the movement back to the starting position.
5. Complete another bench dip but this time complete the single leg balance with the opposite leg and arm.
6. That’s one rep.
7. Continuing alternating sides for reps.

Bench Dip With Balance (10/side)

Tempo: 1011
1. Lie down with your back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, couch, or chair.
2. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench while keeping your core contracted.
3. By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more calves.
4. Tuck one knee towards your chest as your press off with the other foot.
5. Pause and squeeze your glutes hard.
6. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.

Single Leg Feet Elevated Hip Thrust (10/side)

Superset B

Complete 2 sets of the superset, then move on to the cardio finisher.

Tempo: 1010
1. Get into a plank position by planting your forearms into the floor, with your elbows directly underneath your shoulders.
2. Maintain a tight contraction in your abs, glutes, and hamstrings throughout the movement to keep your back flat, and ensure your hips don’t sag and your butt doesn't go up into the air. If your hips do sag during the movement, you’re taking the range of motion too far.
3. Squeeze your glutes, hamstrings, and quads while maintaining a straight line from your head to your feet. 
4. To rock back and forth, push forward and backwards with your forearms and elbows, as you flex and extend your ankles while on your toes.
5. Repeat for reps.

Body Saw Forearm Plank

Tempo: 1111
1. Lie down on your back, legs straight, while holding a pair of dumbbells extended over your head, so your body forms a straight line.
2. Contract your abs by raising your legs until they’re perpendicular to the ground while bringing your arms up over your chest and lifting your shoulders off the ground.
3. Reverse the movement without letting your feet or the dumbbells touch the ground as you want to maintain tension on the abs throughout the exercise.
4. Repeat.

Arm Pullover Straight Leg Crunch

Superset C

1. With a hip width stance, slightly bend your knees then bend your elbows at a 90 degree angle while lifting one foot, bending your knee and drawing it behind your other leg with your opposite elbow drawing back to get into a speed skater pose.
2. Take a wide jump laterally to the other side, landing on the leg that was bent, and immediately get back into the speed skater pose.
3. Pause for a quick moment to stick the landing, then take another wide jump laterally back to the original side.
4. Repeat the quick speed skater movement up to 2 times per side, then on the next lateral jump, hold the speed skater position and squat down on one leg to touch the top of your foot with your opposite hand and hold the position for a brief moment.
5. Jump back to the other side and complete the same reach and hold movement.
7. Go back to the original speed skater movement, then complete the reach and hold on every 3rd rep per side.
8. Repeat.

Speed Skater With Reach Combo

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 17: On The Line - Gym

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