Name: Playbook - Brad and Jess Gouthro - Jan 2: On The Line
Uploaded: 2023-01-02T14:36:06.514Z
Duration: 45 min
Description: Jan 2: On The Line

Start with the Warm Up

Complete 5 sets of the strength exercise, Challenging yourself to go heavy.

Complete 3 sets of the upper & lower body Superset focusing on form & muscle engagement 

Complete 3 sets of the Abs superset, focusing on your breath & contractions.

Do the Tabata style finisher with max intensity.

Then Cool Down with Foam Rolling & Stretching

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.

Half the reps per side

Medicine Ball Reverse Wood Chop

Kneel down with your shins flat on the floor. Hold a dumbbell, medicine ball or any type of weight up at your collar bone. Tighten your core & hips to form a straight line with your body. Hinge at your knees to lean back as far as you can, then rise back up with control. You’ll feel it in your quads!

The 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.

Half the reps per side

Spiderman Lunge

Lean Warrior Warm Up

Hold one dumbbell with both hands.
Lay on the edge of a bench with only your shoulders & head supported
Lower the dumbbell over head then engage your late to lift it back up over chest

Dumbbell Pullover

Tempo: 2010
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.
4. Pause to contract the triceps, then complete another bench dip.
5. That’s one rep.
6. For a beginner variation of the bench dip, bend your knees and plant your full foot into the floor.
7. Repeat for reps.

Bench Dip

Tempo: 1012
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. Pause and squeeze your glutes hard.
4. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.

Feet Elevated Hip Thrust

Superset, Dips & Hip Thrust

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

1. While lying on your back on the floor, place your heels on top of a bench. This is the starting position.
2. Next, contract your abs and perform a crunch while raising and curling your pelvis towards your chest.
3. Contract your abs hard, then reverse the movement back to the starting position. 
4. Repeat.

Double Crunch With Feet On Bench

Superset, Body Saw + Double Crunch

Tempo: 10X1
1. Take a wide jump laterally to the one side, sticking the landing on the outside leg, while touching the ground with your inside hand. Your other leg should hover off the ground behind you. 
2. Jump back laterally to the other side, this time landing on the opposite leg, in the same speed skater pose.
3. Jump laterally one more time, stick the landing, then immediately drop to the ground and complete one push up.
4. Stand back up and complete three more speed skaters, then complete another push up.
5. Repeat for reps.

Speed Skater With Reach And Push Up Burpee

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

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 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

Cool Down

Jan 2: On The Line

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

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Jan 2: On The Line

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