Name: Playbook - Brad and Jess Gouthro - Jan 26: Hot Fire - Gym
Uploaded: 2023-01-25T15:53:45.589Z
Duration: 45 min
Description: Jan 26: Hot Fire - Gym

Do the warm up first. Complete all the sets of each exercise before moving on to the next. 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 on the seat with your back against the pad.
2. To target your quadriceps more, place your feet shoulder width apart on the lower area of the platform. This increases range of motion at the knees, thus targeting more quadriceps.
3. To target your hamstrings and glutes more, place your feet shoulder width apart on the top of the platform. This increases the range of extension and flexion at the hips, thus targeting more hamstrings.
4. Foot placement on the middle of the platform tends to engage both the hamstrings and quadriceps equally.
5. Once you get your foot placement situated, release the safety bar and press through the bottom of your feet (especially your heels) to press the platform away from you with your legs fully extended without locking your knees. Your upper and lower torso should create a 90 degree angle.
6. Under control, lower the weight back down by bending your knees until your reach approximately a 90 degree angle with your knees.
7. Repeat.

Leg Press

1. Set up 10 cones in a straight line approximately 2 feet apart from each other.
2. While standing at the beginning, face the cones with your feet shoulder width apart and your arms down by your sides.
3. Swing your arms forward and jump over top of the first cone, land with both feet together, and cushion the impact by slightly bending your knees at the end of the jump, then immediately repeat by swinging your arms forward and jumping over the next cone, and repeat until you reach the end of the cones.
4. Repeat for reps.

Forward Cone Hops

Tempo: 1010
1. If you don’t have access to a t-bar row you can Insert one end of an empty barbell into a landmine machine, or if you don’t have access to a landmine, place one end of a barbell in the corner.
2. Kneel down with your knees shoulder width a part facing the end of the barbell.
3. Grip both hands around the end of the barbell and lift it up extending your arms over your head.
4. You should be leaning forward slightly with your chest up and back flat.
5. Under control, bend your elbows to lower the barbell down towards your chest, keeping your elbows close together.
6. Keep squeezing your chest throughout the movement.
7. Repeat.

Kneeling T-Bar Chest Press

Tempo: 10X0

1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
4. Repeat.

Burpee

Tempo: 1020
1. While holding a pair of dumbbells by your sides, set up a step in front of you and place one foot firmly on top of the step with your chest slightly leaned forward.
2. With your opposite foot, lunge backward by forming a 90 degree angle with your knee.
3. Then bring your back foot up on top of the step beside your other foot and push your hips back to lower yourself into a quarter squat position and hold for 2 seconds.
4. Stand up, then reverse the movement with the same leg back into a reverse lunge.
5. Repeat all reps with one leg, then switch legs and repeat.

Dumbbell Skater’s Step Up (8/leg)

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 26: Hot Fire - Gym

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