Name: Playbook - Brad and Jess Gouthro - Jan 7: Strong Belief - Gym
Uploaded: 2023-01-07T02:04:32.338Z
Duration: 45 min
Description: Jan 7: Strong Belief - Gym

Do the warm up first. 

Complete all sets of each exercise before moving on to the next exercise. 

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

Rest up to 60 seconds between sets, but only as much as needed.

Finish with 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: 3011
1. At a lat pulldown machine, grab the bar with a shoulder width, underhand grip.
2. Sit down and lean back so your body creates a 30-45 degree angle with the ground.
3. Maintain this angle for the duration of the exercise.
4. Pull the bar to your chest by bending your elbows and contracting your back muscles. Remember there is no movement from your torso. It should remain fixed in the 30-45 degree angle to the floor.
5. Under control, slowly extend your arms to return back to the starting position and repeat.

Lean Back Lat Pulldown With Underhand Grip

5 reps/leg
Tempo: 2010

1. While standing, hold a pair of dumbbells and raise one foot off the ground and a few inches behind you.
2. Contract your core for balance, then lean forward with your hips and maintain a straight flat back until your upper torso is close to or parallel to the ground.
3. At this point, the dumbbells should hang down straight inline with your shoulders.
4. Press your planted foot through the ground to return back to the starting position, without touching your other foot to the ground.
5. Squeeze your glutes at the top and repeat.
6. Complete the reps with one leg, then switch legs and repeat with the other.

Dumbbell Single Leg Deadlift (5/leg)

Tempo: 3011
1. Set a barbell in a squat rack about hip height.
2. Get down underneath the bar with your legs fully extended and your heels pressed into the ground.
3. Grab the bar using a palms facing you underhand grip, and hang off the bar with your arms fully extended.
4. Ensure your body is flat as a board by contracting your glutes and abs, then pull your shoulder blades back and together and bend your elbows to pull your chest to the bar.
5. Under control, lower your body back down by straightening your arms.
6. Repeat.

Underhand Grip Inverted Row

Tempo: 2011
1. Attach a rope handle to a high pulley of a cable machine.
2. Grip each end of the rope with a palms facing each other neutral grip, so the ends of the ropes point to the ceiling.
3. Take a few steps back from the cable machine so you can extend your arms straight in front of you.
4. Pull the rope towards your eyes by squeezing your shoulder blades together and bending and flaring your elbows out to the side.
5. At the end of the movement, your hands should be in alignment with your eyes.
6. Under control, reverse the movement back to the starting position.
7. Repeat.

Standing Cable Face Pull With External Rotation

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.

Foam Roller Calf Massage (30 sec/leg)

Cool Down

Jan 7: Strong Belief - Gym

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 7: Strong Belief - Gym

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