Name: Playbook - Brad and Jess Gouthro - July 26: Lavish - Home
Uploaded: 2023-07-26T12:04:37.700Z
Duration: 50 min
Description: July 26: Lavish - Home

Love those super sets! The warm up is great! Cool down feels so good!

Ginna

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

Suggested exercise modifications: Bodyweight Walking Lunge

- Stand 2 strides in front of the bench
- hold Db’s by your hips
- reach one foot back & place on bench with shoe laces down 
- bend front knee & hips to lower straight down 
- press through your heel of the standing leg to rise back up

Db bulgarian split squat (8/side)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges (8/leg)

Superset A

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

Hold one dumbbell with both hands.
Lay on the edge of a bench with only your shoulders & head supported
Lower the dumbbell over head then engage your late to lift it back up over chest

Dumbbell Pullover

- Lay belly down 
- extend arms & legs long
- flex your butt and back to lift up
- return to flat & repeat

Superman Lifts

Superset B

- lay on a bench (or on the floor)
- hold the Db’s over your shoulders
- keep your shoulders stationary & bend at the elbow to lower the Db’s towards your ears
- straighten your arms & flex your triceps at the top

Db Tricep Skull Crusher

- place your hips & belly on the Swiss ball
- hold 2 Db’s and extend your arms out over the ball
- adjust your position so arms are at an angle
- straighten your legs & engage your full body

Swiss Ball Spider Curl

Superset 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.

Foam Roller Upper Back Massage

Cool Down

July 26: Lavish - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

July 26: Lavish - Home

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