Name: Playbook - Brad and Jess Gouthro - Jan 31: Mobility To The Max - Gym & Home
Uploaded: 2024-01-30T14:45:09.548Z
Duration: 30 min
Description: Jan 31: Mobility To The Max - Gym & Home

Follow the warm up. Complete all the reps of each exercise in circuit format. Repeat the circuit one more time for a total of 2 circuits. You can also use this on your off days if you feel you need more stretching. Finish with 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 all the reps of each exercise in circuit format. Repeat the circuit one more time for a total of 2 circuits.

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 5 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 With 5 Sec Hold (6/side)

1. Stand with a wide stance with your toes pointing out like a sumo wrestler.
2. With your core contracted, lower your body into a squat by bending at the hips and pushing your butt back, with your hands in front of your body and your elbows pressing against the inside of your knees.
3. Lower as deep as you can based on your mobility.
4. Stay in this deep sumo squat position for a few seconds, then press your feet through the ground to get back to standing.
5. Repeat.

Deep Sumo Squat Isolation Hold (4 Sec Hold)

1. Get into a push up 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, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Dive Bomber Push Up (4 Sec Updog/Downdog Hold)

1. Stand with a wide stance, then shift your weight to one leg as your raise the toe of the opposite leg.
2. Lower into a deep lateral lunge by sitting back and keeping your planted foot firmly into the ground with your other leg straight and your toes pointing up.
3. Your arms should be in front of you to help with your balance. 
4. Hold this position for a few seconds to feel the stretch, then press your planted foot through the floor to stand back up then immediately performing the same lateral lunge on the other side.
5. Repeat for reps.

Alternating Cossack Squat With 5 Sec Hold (6/side)

1. Stand with a hip width stance and raise your arms over your head.
2. Grab your wrist and bend to the other side of your body. 
3. Hold the stretch for a few seconds.
4. Come back to center and repeat on the other side.

Alternating Overhead Side Bend With 4 Sec Hold (6/side)

1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose With 20 Sec Hold (3/side)

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend With 30 Sec Hold (2/side)

1. While standing, take a large step backward to get into a high lunge position with your front knee bent at a 90 degree angle and your shin perpendicular to the floor. 
2. Your back leg should be extended and up on your toes.
3. Extend your arms overhead with your palms facing in.
4. Draw your ribs in and be careful not to overarch your lower back.
5. Hold for a good stretch, then switch legs and repeat.

Alternating High Lunge Overhead Reach Back 6 Sec Hold (5/sid

Tempo: 2020
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

Circuit A

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.

Cat Cow

Cool Down

Jan 31: Mobility To The Max - Gym & Home

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

Jan 31: Mobility To The Max - Gym & Home

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