Name: Playbook - Brad and Jess Gouthro - July 13: Strong Body Isometrics - Home
Uploaded: 2023-07-13T15:51:25.198Z
Duration: 50 min
Description: July 13: Strong Body Isometrics - Home

Short burst of cardio plus strength training…so good! Rejuvenating, self care, body love ❤️

Ginna

Follow the warm up first. Complete each tri-set, resting 30 seconds between exercises, and 60 seconds after each tri-set. Complete 2 sets of each tri-set. Make sure you follow the indicated isometric hold, based on the indicated tempo. After the workout, move onto the cool down page.

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 (20/side)

Tempo: 1010
1 push up + 2 mountain climbers per leg = 1 rep
1. Get into a push up position by placing your hands shoulder width apart, then bend your elbows to lower your chest to just a few inches off the floor, keeping your body straight as a board.
2. Press the floor away from you to get back to the top of the push up.
Immediately complete 4 mountain climbers (2 per side) by driving one knee toward your chest, while maintaining a flat back, then reverse it back to the starting position. 
3. Repeat with your other leg. 
4. Alternate back and forth as fast as you can maintaining good form.

Push Up With Mountain Climber (1 PU + 2 MC = 1 rep)

Tempo: 1010
1. With your feet planted into the ground, place your hands just outside of shoulder width on the ground, straighten your arms and legs, and pike your hips up into the air so your body forms and upside down “L”. 
2. Keeping your legs straight, bend your elbows to slowly lower head towards the ground. 
3. Pause, then push your hands through the ground to contract your shoulders and triceps, to move back to the starting position. 
4. Repeat for reps.

Pike Push Up

Warm Up

Complete each tri-set, resting 30 seconds between exercises, and 60 seconds after each tri-set. Complete 2 sets of each tri-set. Make sure you follow the indicated isometric hold, based on the indicated tempo.

- step back into a lunge
- lift up to a kickback then return to the start 
- repeat & do your best to flow right into the kickback from the lunge without any pauses
- half the reps PER SIDE

Reverse Lunge Kickback (6/side)

Tempo: as fast as you can with good form

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving one knee toward your opposite elbow, then reverse it back to the starting position. 
3. Repeat but this time drive your other knee to your opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Cross Knee Mountain Climber

Tempo: 2510
1. Grab one dumbbell and clean it up to bring to shoulder level with your palms facing out.
2. For balance, your other hand can be fully extended to the side, or on your waist.
3. Contract the shoulder by extending your arm to push the weight up.
4. Under control, slowly lower the dumbbell back to the starting position. Hold for 5 seconds.
5. Repeat for the indicated reps, then switch arms.

Standing One Arm Dumbbell Shoulder Press (6/arm)

Tri-set A

Then complete each tri-set, resting 30 seconds between exercises, and 60 seconds after each tri-set. Complete 2 sets of each tri-set. Make sure you follow the indicated isometric hold, based on the indicated tempo.

Tempo: 2510
1. Stand on one foot, with the other foot raised behind you, and you arms hanging in front of you.
2. Maintaining a flat back, with a natural slight arch, push your hips back, keeping your back leg straight and hips square as you lower your upper body and arms towards the floor. Hold for 5 seconds.
3. Once your upper body is parallel to the ground and you feel a good stretch in your hamstrings, press through your foot, squeeze your glutes, and return to the upright position. 
4. Step forward with the opposite leg and repeat as you continue walking forward.

Walking Single Leg Romanian Deadlift (6/leg)

1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

Tempo: 2015

1. Lie down on your back, with one leg straight, and the other with your knee bent, and foot firmly on the floor.
2. Place your arms out to your sides, with your palms up.
3. Contract your abs, and press your foot through the floor, to raise your hips up, while keeping your other leg straight. Hold for 5 seconds.
4. Make sure you squeeze your glutes and hamstrings, while your body forms a straight line from your shoulders to your knees.
5. Lower your hips slowly towards the floor, but do not touch the floor.
6. Keep the muscles contracting by remaining 1 inch off the ground.
7. Repeat all the reps with one leg, then switch legs.

Single Leg Hip Raise (6/leg)

Tri-set B

Tempo: 2510
1. Elevate the back foot about 6 inches high to increase the range of motion while placing the front foot 2-3 feet in front.
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement.
3. Lower your front knee until it’s 1-2 inches above the ground or until your front thigh comes close to parallel to the ground. Hold for 5 seconds.
4. Then press your feet through the ground to go back to the starting position.
5. Repeat.

Dumbbell Bulgarian Split Squat (6/leg)

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head.
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, then move the other hand away so your hands are once again shoulder width apart.
4. Complete the push up.
5. Then move the opposite hand to the other side followed by the other hand, the do a push up.
6. Repeat for reps.

Side To Side Push Up

Tempo: 1015
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause for 5 seconds to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch (6/side)

Tri-set C

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

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 (15/side)

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 (15 sec/side)

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 (15 sec/side)

1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage (15 sec/side)

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 (15 sec/side)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

July 13: Strong Body Isometrics - Home

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