Name: Playbook - Brad and Jess Gouthro - July 17: Freedom - Home
Uploaded: 2023-07-17T14:56:33.614Z
Duration: 45 min
Description: July 17: Freedom - Home

Monique

Follow the warm up first. Then complete each superset, resting 20 seconds between exercises, and 90 seconds after each superset. Complete the number of sets based on your fitness level.

Beginner sets: 2
Intermediate sets: 3
Advanced sets: 4

After the workout move onto 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 (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 as a superset, resting 20 seconds between exercises, and 90 seconds after each superset. 

Complete the number of sets based on your fitness level:
Beginner sets: 2
Intermediate sets: 3
Advanced sets: 4

- Use a Dumbbell instead if needed
- Hold the weight at your chest
- Take a very wide stance
- squat down to one side, stretching the opposite leg all the way long
- point the toes of the lengthened led up to the ceiling 
- shift to the opposite side in a smooth controlled manner without standing up 
- stay low the entire set 
- half the reps PER SIDE

Kettlebell Cossack Squat (8/side)

- jump side to side, touching the ground with opposite hand

Skaters (15/side)

Superset A

- 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

- Loop a mini band around your hands
- get into plank position 
- rotate into a side plank & lift one arm up focusing on contracting your back to tuck your shoulder blade in
- return to plank then switch to alternate sides 
- Do half the reps PER SIDE

Plank Band Pull Apart

Superset B

Complete as a superset, resting 20 seconds between exercises, and 90 seconds after each superset. 

Complete the number of sets based on your fitness level:
Beginner sets: 2
Intermediate sets: 3
Advanced sets: 4

Suggested exercise modifications: 
Incline Push Up with Hands On Bench

Use a chair, couch, or table to support your shoulders 
- open the Db’s wide to feel a stretch across your chest then contact chest muscles ti bring them back to center

Incline Db flies without a bench

- 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

Superset C

Stretch flow ideas for you. Spend at least 5 mins enjoying stretching & flowing with your body

Cool down stretches

July 17: Freedom - 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

July 17: Freedom - Home

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