Name: Playbook - Brad and Jess Gouthro - Jan 17: On The Line - Home
Uploaded: 2023-01-17T14:32:09.616Z
Duration: 45 min
Description: Jan 17: On The Line - Home

Full Body. 
Equipment needed: Bands, Bench & Jump Rope
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

- jump feet apart & clap hands overhead at the same time
- Increase speed as you feel comfortable

Jumping jacks

- take a wide stance
- squat down & place hands on floor 
- jump feet back to plank then immediately back to the squat 
- lower hips down before standing up & reaching over head

Squat Thrust & Reach

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

- Loop a mini band around your hands
- get into plank position 
- rotate into a side plank & lift one arm up focusing on contracting your back to tuck your shoulder blade in
- return to plank then switch to alternate sides 
- Do half the reps PER SIDE

Plank Band Pull Apart

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

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

Do each of the cool down stretches as a circuit.

*30 seconds/side
1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Lying Crossover Stretch

*30 seconds/side.
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.

Foam Roller Calf Massage

* 30 sec / side

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 seconds/side
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

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Jan 17: On The Line - Home

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