Name: Playbook - Brad and Jess Gouthro - June 10: Beastmode
Uploaded: 2026-06-13T16:17:08.939Z
Duration: 50 min
Description: June 10: Beastmode

Follow the warm up first. 

Complete all exercises in straight sets format. 

Rest 60 seconds between sets. 

Complete the indicated number of sets based on your fitness level. 

Finish the workout with the cool down.

Follow these moves for the sets and reps indicated BEFORE your workout.

Tempo: 2010
1. While standing, take a wide stance, approximately double shoulder width apart, with your toes pointing forward. 
2. Hold your hands in front of your chest as you bend and push your hips back to lower your body while shifting your weight to one leg as you bend that knee.
3. Your opposite foot should remain planted into the floor. 
4. Reverse the movement back to the standing position for a brief moment, then repeat with the opposite side, keeping your feet firmly planted into the floor. 
5. Keep alternating side to side.

Alternating Lateral Lunge (10/leg)

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

The Alternating Single Leg Toe Touch is a bodyweight exercise that primarily targets the hamstrings and glutes, as well as challenging your balance and mobility. To get started:
1. Stand on one foot, with the other foot slightly raised, with your arms hanging by your sides.
2. Maintaining a flat back, with a natural slight arch, push your hips back, keeping your back leg straight and hips square as you lower your upper body and opposite arm towards your planted foot.
3. Once your upper body is parallel to the ground and you feel a good stretch in your hamstrings, touch your foot, then press through your foot through the floor, squeeze your glutes, and return to the upright position. 
4. Switch legs and repeat with the opposite side.

Alternating Single Toe Touch (10 reps/leg)

Warm Up

Tempo: 1010
1. To start, stand with your feet hip width apart.
2. Step forward with one leg and lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
3. Press through the ground with your feet, lifting yourself up while transitioning into a reverse lunge.
4. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
5. Also be sure you don’t allow your forward knee to go over your toes.
6. Alternate legs and repeat.

Alternating Barbell Pendulum Lunge (5/side)

The barbell deadlift is another one of the big 3 bang for your buck exercises. It’s a total body exercise that primarily targets your hamstrings and glutes, but also hits your back, shoulders, and core.

To do it properly:
1. Get into position with a hip-width stance, approaching the bar until it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip, just outside your legs.
3. Keep your back flat and chest up as you push through the ground with your feet to lift the bar, ensuring it stays close to your body.
4. At the top of the lift, straighten your legs and move your hips forward to fully engage your glutes and hamstrings.
5. Finally, reverse the movement, lowering the bar back to the floor with control, and repeat for those gains!

Remember, focus on form and technique to maximize the effectiveness of this powerhouse exercise. Keep Living Lean, folks!

Barbell Deadlift

Tempo: 3010
1. Sit on a bench, gripping the bar with hands slightly wider than shoulder width.
2. Press the barbell overhead by extending your arms while pressing your feet through the ground and maintaining a tight core to keep your back straight.
3. Under control, slowly reverse the movement by bending your elbows and lower the barbell until it reaches the top of your chest.
4. Repeat.

Seated Barbell Shoulder Press

Tempo: 2011
1. Attach a rope to the high pulley of a cable machine.
2. Stand with your back to the cable machine, grab each end of the rope with one hand, lean forward and stagger your stance by placing one foot behind the other.
3. Hold the rope over your head with your elbows in front, point forwards, and arms bent.
4. Keeping your upper arms locked down without moving, extend your arms in front of your by contracting your triceps.
5. Slowly reverse the movement back to the starting position and repeat.

Standing Overhead Cable Triceps Extension With Rope

Tempo: 1010

1. Get into a traditional plank position with your elbows planted into the floor, directly below your shoulders, and your body in a straight line.
2. Contract your core and with your elbows firmly in place, slowly twist from side to side, using your feet as the pivot point.
3. Ensure your back remains flat during the twisting motion.
4. Twisting to both sides equals one rep.
5. Repeat.

Twisting Forearm Plank

Follow these moves for the sets and reps indicated AFTER your workout.

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 (30 sec/leg)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
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 Calf Massage (30 sec/leg)

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 (30 sec/leg)

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

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose (30 sec/leg)

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

June 10: Beastmode

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