Name: Playbook - Brad and Jess Gouthro - July 5: Power Up - Gym
Uploaded: 2023-07-04T19:11:35.230Z
Duration: 45 min
Description: July 5: Power Up - Gym

Great . Not sure if you mean a 15 second hold or 15 reps per side for alternating high lunge overhead reach

Anuj

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

Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up (8/leg)

1. Stand on one side of a bench, then bend over and grip the front of the bench with both hands.
2. Bend your knees, then press your feet through ground and your hands into the bench to explosively hop to the other side of the bench.
3. Land softly with bent knees, then immediately repeat by hopping back to the other side of the bench. 
4. Repeat for reps.

Bench Hop Over (15/side)

Superset A

Tempo: 1010
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
7. Complete all the reps with the same arm, then switch arms and repeat.

Dumbbell Renegade Row (8/arm)

Tempo: 1010
1. Attach a v-bar 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 handles of the v-bar attachment, then with your arms extended, your torso upright, and your chest up, pull the v-bar towards your abs by bending your elbows and squeezing your shoulders blades together for a brief moment to really contract your back muscles.
4. Then under control, extend your arms again ensuring you maintain a stationary and upright torso throughout the movement.
5. Repeat.

Neutral Grip Seated Cable Row

Superset B

Tempo: 2010
1. Lie face up on a flat bench while holding a pair of dumbbells with a neutral, palms facing in grip, with your arms straight over your chest.
2. Lower the dumbbells down and out to your sides with your elbows slightly bent until the dumbbells are inline with your chest.
3. Pause then squeeze your chest muscles and think about bringing your elbow pits together. This will give you a maximum contraction in your chest.
4. Under control, slowly reverse the movement and repeat for reps.

Dumbbell Flat Bench Fly

Tempo: 1010
1. At a cable machine, set both pulleys to a middle position approximately at chest level.
2. Grab both handles with your hands and step out from the cable machine to ensure you can lift through the full range of motion. The further you step away from the cable machine, the more challenge it will be to remain stable.
3. With your arms extended to the side, sweep your extended arms in front of your like you’re about to give another person a hug.
4. As your hands come close at chest level, pause for a moment to really accentuate the squeeze.
5. Then under control, slowly reverse the movement back to the starting position with your arms parallel to the ground.
6. Repeat.

Middle Cable Fly

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.

July 5: Power Up - Gym

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