Name: Playbook - Brad and Jess Gouthro - June 13: Go Lean
Uploaded: 2026-06-13T16:17:08.878Z
Duration: 50 min
Description: June 13: Go Lean

Follow the warm up first. 

Complete exercises the exercises in circuit format.

Rest 2 minutes after each tri-set.

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

Complete exercises the exercises in circuit format.

Rest 2 minutes after each tri-set.

It's time to crank up the heat with the 180 Degree Jump Squat and Turn, a killer plyo move that's about to take your game to the next level, boosting performance, agility, and those calorie-burning gains!

Here's how to do them properly:
1. Plant those feet shoulder-width apart and sink into a ¼ squat position, ready to launch.
2. Propel yourself skyward, exploding off the ground as you initiate a slick 180-degree turn with your lower body.
3. Land softly, keeping those knees cushioned, then without skipping a beat, spring right back up, spinning in the opposite direction.
4. Keep the momentum flowing and the energy high as you nail those reps like a pro.

180 Squat Jump And Turn

Tempo: 10X0

The Pop Lunge is a great plyometric cardio exercise that improves coordination and targets the legs. To get started:
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.     
4. Now hop up and bring both feet together, then immediately hopping back into a lunge.
5. Repeat all the reps with one leg, then switch legs and repeat.

Pop Lunge

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

Circuit A

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Mountain climbers are a great exercise to train your core and burn calories.

To get started:
1. Get into a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards 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.

Mountain Climbers

Tempo: 1010
The Alternating Reverse Lunge is a great exercise that primarily targets the quads as well as the hamstrings and glutes. To get started:
1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your front  knee bent at a 90 degree angle. 
2. Ensure you are keeping your upper torso straight and upright.
3. Press your feet through the ground to bring your back foot back up to standing. 
4. Alternate legs and continue for reps.

Alternating Reverse Lunge

Circuit B

Tempo: 1010
1. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back.
2. As you lower down into the squat, think about how you would sit in a chair. Hips go back first, followed by bending your knees. The bottom of your foot should remain firmly pressed against the ground at all times.
3. Go down as low as you can while keeping the natural arch in your back.
4. To rise up, squeeze your glutes, and press your feet through the ground.

Prisoner Squat

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope under your feet twice within one jump.
3. Land softly on your toes, and quickly push off again from the balls of your feet.
4. Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.

Double Unders Jump Rope

Circuit C

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 13: Go Lean

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