Name: Playbook - Brad and Jess Gouthro - Jan 8: Tri-Set Trifecta - Home
Uploaded: 2024-01-08T01:36:20.737Z
Duration: 60 min
Description: Jan 8: Tri-Set Trifecta - Home

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.

High Knees

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.

Db Deadlift

Tempo: 3010
1. Set up your incline bench to a low incline, approximately 15-30 degrees.
2. Grab a set of dumbbells, sit with your back on the bench.
3. With an outward facing grip, thumbs pointing towards each other, contract your chest and press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press

- place hands down, jump back into plank
- jump feet forward, jump up with hands reaching over head

burpee

Tri-Set A

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide grip push up

- Hold Db’s by your sides with palms facing out
- Bend at elbows to lift the weights up to your shoulders 
- control the weight as you lower

Standing Bicep Curl

Lay on your back with arms & legs extended long
Sit up & lift your legs at the same time
Reach towards your feet
Control the lowering

V ups

Tri-Set B

- sit on the floor with legs extended out in front of you
- Grip the band with both hands
- Raise arms directly over head
- Pull the band apart & down at the same time until hands reach shoulders & arms form a W shape 
- flex your back 
- return to the top & repeat

Seated Resistance Band Pull Down

- step up onto a platform or bench
- lower with control & immediately repeat the step up
- continue on one leg before switching to the other side 
- do half the reps PER SIDE

Repeat Step Ups (8/side)

- Place hands on the ground just outside your feet
- jump back to plank
- jump back in 
- stand up

Half Burpee

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.

Cat Cow

Cool Down

Jan 8: Tri-Set Trifecta - 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

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 8: Tri-Set Trifecta - Home

More workouts from Brad and Jess Gouthro