Name: Playbook - Brad and Jess Gouthro - Jan 26: Toned Tri-Sets - Gym
Uploaded: 2024-01-25T15:49:49.081Z
Duration: 60 min
Description: Jan 26: Toned Tri-Sets - Gym

Follow the warm up. 

Complete A exercises in tri-set format, meaning you’ll complete all the reps of the first exercise, then rest for the indicated time, then complete all the reps of the second exercise, rest, then complete all the reps of the third exercise. 

Repeat this 3 times, then follow the same directions for B and C exercises. 

Always use good form and take your time to do it right. 

No sloppy reps. 

After the workout, move onto the Cool Down.

Follow these moves for the sets and reps indicated BEFORE your workout.

Tempo: as fast as you can
1. With a hip width stance, bend your elbows at a 90 degree angle in front of your body with your palms facing down.
2. Drive one knee up so your knee taps your hands.
3. Softly land the foot on the ground while immediately driving the opposite knee up to tap your other hand. 
4. Repeat as fast as you can for reps.

High Knee Taps (reps per side)

1. Start with your feet together, the take one step back and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach (reps per side)

Warm Up

Complete exercises in tri-set format, meaning you’ll complete all the reps of the first exercise, then rest for the indicated time, then complete all the reps of the second exercise, rest, then complete all the reps of the third exercise. 

Repeat this 3 times.

Tempo: 1010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in.
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor with your knee bent at a 90 degree angle.
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing.
5. Repeat all the reps with one leg, then switch sides and repeat.

Dumbbell Reverse Lunge (12/leg)

Tempo: 2010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

Standing Dumbbell Shoulder Press

Tempo: 2010

The Decline Sit Up is a more challenging variation of the traditional sit up due to the decline of the bench. This exercise targets the rectus abdominus, better known as the muscles of the six pack. 

To get started:
1. Using a decline bench, place your shins underneath the pads. 
2. Place your hands behind your ears and lean back until your back almost touches the bench.
3. Engage your abs and breath out as you raise your upper torso until it is almost vertical, without pulling on your ears.
4. Slowly lower your upper torso back down towards the bench, but do not rest on the bench, as it’s important to keep your abs engaged throughout the entire movement.
5. Repeat for reps.

Decline Sit Up

Tri-Set A

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Tempo: 3010
1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

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

Tri-Set B

Tempo: 1011
The Dumbbell Side Drop Lunge is a challenging exercise that targets the muscles in the glutes, hamstrings, and quadriceps. To get started:
1. While standing, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. Bring one knee up, then lunge to the side as you bend the opposite leg, with the dumbbells on each side of your foot. 
3. Ensure you push your butt back, to maintain a flat back.
4. Press your feet through the floor to get back to standing, while immediately raising the same knee, without allowing your foot to touch the floor.
5. Repeat all the reps on one leg, then switch legs and repeat.

Dumbbell Side Drop Lunge (8/side)

Tempo: 1010

The Incline Back Extension is a great exercise that strengthens the lower back. 

To get started:
1. Using a hyperextension machine, adjust the upper pad so you can properly bend at the hips, then place your ankles underneath the pads. 
2. You can place your hands behind your ears or cross your arms in front of your body.
3. Under control, inhale as you slowly bend at the waist to lower your upper torso towards the floor while maintaining a strong flat back. If you notice your lower back rounding, you’ve lowered your body to far. 
4. Once you feel a good stretch on your hamstrings, while maintaining a flat back, slowly raise your upper torso back to the starting position, without over arching your lower back at the top of the movement. 
5. Repeat for reps.

Incline Back Extension

Tempo: 3010
1. Grab the bars and lift yourself until your arms are straight.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
5. Repeat.

Parallel Bar Dips

Tri-Set C

Follow these moves for the sets and reps indicated AFTER your workout.

1. Lie down on your back on the floor, with your knees bent, feet planted into the floor, and your arms extended straight up into the air above your chest.
2. Ensuring your back is flat and your lower back is pressed into the floor, slowly move your extended arms over your head towards the floor. Your arms should be straight and close to the sides of your head.
3. Focus on lengthening your spine and reaching as far overhead as you can.
4. Hold this for up to 20 seconds.
5. Repeat.

Lying Overhead Shoulder Stretch

Tempo: 1212
1. Get down on the floor with your hands shoulder width apart and your knees hip width.
2. Slowly tilt your head down so it lowers between your arms while rounding your spine by raising your upper back towards the ceiling. That’s the cat position.
3. Now slowly lower your back while extending your neck forward and up by lifting your head and safely arching your lower back. Think about leading your belly button to the ground. That’s the cow position.
4. Repeat by slowly moving back and forth between the cat and cow position.

Jan 26: Toned Tri-Sets - Gym

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