Name: Playbook - Brad and Jess Gouthro - July 25: Lean Body Isometrics - Gym
Uploaded: 2023-07-24T21:52:05.310Z
Duration: 50 min
Description: July 25: Lean Body Isometrics - Gym

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.

Tempo: 2510
1. With the TRX set to medium length, stand facing the TRX with a hip width stance, then grab the handles with a palms facing in grip, holding them in front of your stomach with your elbows bent. 
2. Stand on one leg with the other leg straight and pointing in front of your body. 
3. Sit back and down, extend your arms, maintaining an upright chest and flat back, as if you’re taking a seat in a chair.
4. At the bottom of the squat your hips should be below your knee. Hold for 5 seconds.
5. Then press up through your heel rather than pulling yourself up with the TRX. 
6. Ensure you keep your core engaged throughout the exercise to stabilize your body. 
7. Repeat for reps on one leg, then switch sides and repeat.

TRX Single Leg Squat (6/leg)

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 2015
1. With a hip width stance, hold one dumbbell by your sides, with your palms facing in. Place your free hand on your hip or whatever is comfortable.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with the dumbbell extended towards the floor.
3. Keeping your torso stationary and the arm holding the dumbbell extended, raise the dumbbell out to the side with your pinky fingers higher than your thumbs. Hold for 5 seconds.
4. Feel a good contraction at the top of the lift, then under control, lower the dumbbell back to the starting position. 
5. Repeat all the reps on one arm, then switch arms and repeat.

Single Arm Dumbbell Bent Over Rear Delt Raise (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. Lie face up on an incline bench while holding one dumbbell with a neutral, palms facing in grip, with your arm extended straight over your chest.
2. Under control, slowly lower the dumbbell down and out to your sides with your elbows slightly bent until the dumbbell is inline with your chest.
3. Pause for 5 seconds, then squeeze your chest muscles and think about bringing your elbow pit towards your midline. This will give you a maximum contraction in your chest.
4. Under control, slowly reverse the movement and repeat all the reps on one arm, then switch arms and repeat.

Single Arm Dumbbell Incline Bench Fly (6/arm)

Tempo: 10X0
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard arm plank position with your arms extended then immediately jump both feet back in and jump straight into the air with your arms over your head. 
4. Land softly, then immediately complete another jump burpee.
5. Repeat.

Jump Burpee

Tempo: 10X0
1. With a hip width stance, hold one dumbbell in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbell towards the floor, keeping it close to your legs. Your other arm can track behind you.
2. Next, drive your feet through the floor, keeping the dumbbell close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbow to catch the dumbbell in a quarter squat position. 
3. Extend your legs and press the dumbbell over your head. 
4. Reverse the movement.
5. Repeat all the reps with one arm, then switch arms and repeat.

Single Arm Dumbbell Clean And Press (10/arm)

Tri-set B

Tempo: 2510
1. Attach a handle to the low cable attachment. 
2. Sit down at a cable row machine with your feet planted into the foot platforms with your knees slightly bent.
3. Grab the handle of the attachment, then with your arms extended, with a pronated, palms down grip, and your torso upright, and your chest up, pull the handle towards your abs by bending your elbows and squeezing your shoulders blade back, to really contract the muscles in your back. During the pull rotate your grip and finish with a neutral, palms in grip. Hold for 5 seconds.
4. Then under control, extend your arms again ensuring you maintain a stationary and upright torso throughout the movement.
5. Repeat all the reps on one arm, then switch arms and repeat.

Single Arm Seated Cable Row (6/arm)

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

Tempo: 1015
1. Get into a forearm plank position, however instead of your forearms pointing straight ahead, point them inwards.
2. Contract your core and glutes to maintain a strong flat back, then rotate into a side plank up on your forearm. At this point your forearm should be perpendicular to your body.
3. Hold for 5 seconds, then rotate back into the forearm plank position.
4. Continue rotating to the same side for reps, then switch sides and repeat to the other side.

Forearm Side Plank With Rotation (6/arm)

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 25: Lean Body Isometrics - Gym

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