Name: Playbook - Brad and Jess Gouthro - Jan 4: Force of Nature
Uploaded: 2023-01-03T00:57:44.284Z
Duration: 45 min
Description: Jan 4: Force of Nature

Jessica

Total Body & Core

Do the Warm Up First 

Complete all sets of each exercise before moving onto the next exercise. 

Choose a weight that you are struggling to complete 5 reps with on each set. 

Rest up to 60 sec btw sets but only as much as needed. 

Finish with the Cool down

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

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

Lean Warrior Warm Up

Tempo: 2011
1. Set an adjustable bench to a low incline.
2. Grab a pair of dumbbells with a grip where your palms are facing each other and lie down chest first on the incline bench.
3. Allow the dumbbells to hang straight down with your hands below your shoulders.
4. Pull the dumbbells to your sides, without moving your torso, by contracting your back muscles and bending your elbows.
5. Lower the weights while keeping your arms close to your sides.
6. Repeat.

Incline Dumbbell Row

Tempo: 2010
1.Kneel down in front of a swiss ball with your ankles crossed and feet lifted off the floor.
2. With your torso upright and arms extended, clench your hands together with your palms facing each other, and lean forward to place your hands on top of the swiss ball.
3. Ensure your back is flat and not sagged by keeping your abs contracted throughout the entire movement.
4. Roll forward with your forearms, extend your hips, and contract your abs to pull your chest towards the swiss ball.
5. Once your body forms a straight line from your shoulders to your knees, contract your abs hard to pull the swiss ball back to the beginning position, with your hands back on top of the swiss ball.
6. Repeat.

Swiss Ball Ab Rollout

- stand in a wide squat position 
- place your hands on the ground between your feet
- jump back to plank, then quickly back in, and stand up with a hip thrust to flex your glutes

Squat Thrust

- lay on flat bench
- hold Db’s over your chest
- open wide to feel a stretch then flex to close

Db Chest Flys - Flat Bench

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

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. 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

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Seated Straddle Stretch

Cool Down

Jan 4: Force of Nature

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 4: Force of Nature

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