Name: Playbook - Brad and Jess Gouthro - July 7: Tight Body Isometrics - Gym or Home
Uploaded: 2023-07-06T14:45:18.026Z
Duration: 50 min
Description: July 7: Tight Body Isometrics - Gym or Home

Ohhhhhhh man!!! Good to be back! Love this!

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.

Tempo: 1015
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. Balance on one leg for 5 seconds.
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 (6/side)

1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater

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

Bent Over Dumbbell Rear Delt Raise

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 down with your back against a flat bench, while holding one dumbbell with a palms facing out grip. You can place your free hand on your hips or wherever it’s comfortable.
2. With the dumbbell extended above your chest, tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest and hold for 5 seconds.
3. Press the dumbbell back to the starting position, while thinking about bringing your elbow pit towards your midline. This activate more of the muscles in the chest.
4. Complete all the reps with one arm, then switch arms and repeat.

Single Arm Dumbbell Flat Bench Press

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Tempo: 2510 
1. Get in a slightly wider than shoulder width stance and hold a dumbbell vertically against your chest, using both hands to grasp the top portion of the weight.
2. Push your hips back, bend your knees, and lower your body as low as you can go while maintaining a natural arch in the back.
3. Pause for 5 seconds, then push your feet through the ground to rise back to standing.
4. Repeat.

Dumbbell Goblet Squat

Tri-set B

Tempo: 2015
1. Place one knee and hand on a bench, while holding a dumbbell with your other hand, and your other foot planted into the floor.
2. While keeping a flat back and neutral neck, keep your upper arm stationary as your extend your arm backwards as your contract your tricep and hold for 5 seconds.
3. Under control, reverse the movement back to the starting position and repeat.
4. Repeat all the reps on one arm, then switch arms and repeat.

Single Arm Dumbbell Tricep Kickback (6/arm)

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

High Knee Sprints

Tempo: 2015
1. Hold a set of dumbbells down by your sides with a neutral, palms facing in, grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift. 
3. While keeping your upper arms tucked to your sides, bend one elbow and contract your bicep to curl one dumbbell up towards your shoulders, while externally rotating the dumbbell.
4. Hold for 5 seconds as you feel a strong contraction at the top of the movement, then under control, slowly extend your arm to lower the dumbbell back to your side, with a neutral grip. Think about taking twice as long to lower the dumbbell as it takes to lift them.
5. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then complete the same curl with the opposite arm.
6. Alternating arms for reps.

Alternating Standing Dumbbell Bicep Curl (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 7: Tight Body Isometrics - Gym or Home

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