Name: Playbook - Brad and Jess Gouthro - Jan 20: Ready-Set-Hike - Gym & Home
Uploaded: 2023-01-20T17:17:10.735Z
Duration: 45 min
Description: Jan 20: Ready-Set-Hike - Gym & Home

Do the warm up first. Complete the exercises in a tri-set format, resting 10 seconds between each exercise. At the end of the circuit, rest 2 minutes and repeat for the indicated number of sets. After completing all the sets of both tri-sets, move on to the last exercise. 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

Complete the exercises in a tri-set format, resting 10 seconds between each exercise. At the end of the circuit, rest 2 minutes and repeat for the indicated number of sets.

Tempo: 10X0
1. Take a wider stance outside of shoulder width.
2. Quickly bend at the hips and knees and swing your arms down and back to lower yourself down into a half squat.
3. Press your feet through the ground to jump as high as you can while explosively swinging your arms over your head.
4. Land softly to cushion your joints immediately repeat the exercise for the intended number or reps or time.

Hulk Super Leap

Tempo: 2010
1. Kneel down on the floor with your knees hip width apart, toes pointed, back straight, arms down by your sides, and your knees bent at a 90 degree angle. Your body should form a backward L.
2. Keep your abs and glutes contracted as you slowly lean back a few inches while maintaining a straight line from your knees to your head, and keeping your knees planted to the floor.
3. Come back to the starting position and repeat.

Bodyweight Matrix

10 reps/side
1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater (20/side)

Tri-set A

Tempo: 1011
1. Lie down on your back, legs straight and elevated about a foot off the ground with your hands by your sides.
2. Sit up while pumping one of your bent arms as if you were sprinting while driving the opposite knee to your chest.
3. Reverse the move to return to the starting position, then repeat the sprinting motion with the opposite leg and arm.
4. Repeat.

Sprinter Sit Up (10/side)

10 reps/leg
Tempo: 1011
1. Place your hands shoulder width apart on the swiss ball and get into plank position with your body forming a straight line from your ankles to your head.
2. While maintaining your balance, contract your abs and drive one of your knees towards your chest.
3. Hold for a brief moment, then return to the plank position.
4. Repeat the reps for that same knee, then switch knees and repeat.

Swiss Ball Knee Drive (10/side)

10 reps/side
Tempo: 1011

1. Place your forearms on the swiss ball and get into plank position with your body forming a straight line from your ankles to your head.
2. Contract your abs and move your arms in a circle as if you were stirring a big pot with both hands.
3. Complete a few circular motions going clockwise, then reverse it by stirring the pot counter clockwise.
4. Repeat.

Swiss Ball Stir The Pot (10/side)

Tri-set B

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 20: Ready-Set-Hike - Gym & Home

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