Name: Playbook - Brad and Jess Gouthro - June 13: The Weakness Melter - Gym
Uploaded: 2023-06-13T02:49:17.200Z
Duration: 50 min
Description: June 13: The Weakness Melter - Gym

Complete the warm up first. Complete all the exercises as a superset. For example, complete the first exercise, then take a break for the indicated rest period, then immediately move on to exercise second exercise in the superset. After completing all the indicated sets, move on to the next superset of exercises. Finish the workout with the cool down.

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

Row for 1 minute to steadily raise your heart rate while warming up the muscles and joints.

Rowing Machine

Tempo: 2020
1. While standing, hold a pair of dumbbells with an overhand grip in front of your thighs.
2. Pull the dumbbells up by bending your elbows and keeping the weight close to your body until your upper arms are parallel to the ground.
3. Rotate your forearms so they’re now upward without moving your elbows and keeping your upper arms parallel to the ground. Your palms should now be facing forward.
4. Press the dumbbells up by extending your arms directly over your shoulders.
5. Under control, reverse the movement and repeat.

Standing Dumbbell Cuban Press

Tempo: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (8/leg)

Warm Up

Tempo: 2010

1. Position the barbell across your upper back while holding it with an overhand grip.
2. Spread your legs wide like a sumo wrestler with your toes pointing outward. 
3. Contract your core and lower your body into a squat by bending at the hips, pushing your butt back, then bending your knees, until your thighs reach parallel to the ground or deeper depending on your mobility.   
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing.
5. Repeat for reps.

Barbell Back Squat With Sumo Stance

1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge (6/leg)

Superset A

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

Tempo: 2011

1. Place one knee and hand from the same side on a flat bench, with the opposite leg firmly planted into the floor.
2. Grip the dumbbell with your other hand, palms facing in, and ensure you have the form locked down with a flat back and neutral neck.
3. Contract your abs and muscles in your back, and bend your elbows to pull the dumbbell to the outside of your chest.
4. Under control, lower the dumbbell until your arm is fully extended, then repeat.
5. Switch arms after your complete all your reps.

Dumbbell One Arm Row (10/arm)

Superset B

Tempo: 3010
1. While standing, grip a barbell, shoulder width, with an underhand grip.
2. Hold the barbell with your arms extended in front of your thighs.
3. Focus on keeping your elbows fixed to your sides with your back straight to isolate the biceps and reduce swinging for momentum.
4. Contract your biceps to curl the bar up until your forearms touch your biceps.
5. Under control, slowly reverse the movement, then repeat once the bar is approximately an inch from touching your thighs as you want to keep the tension on the biceps throughout the exercise.

Standing Barbell Curls

Tempo: 2010
1. While standing, with your core and glutes contracted to protect your lower back, raise a barbell over your head, with your arms fully extended, with a palms facing out, shoulder width grip.
2. Keeping your elbows in and pointing straight ahead, under control bend your elbows to lower the barbell behind your head, while keeping your upper arms stationary.
3. Once your forearms touch your biceps, contract your triceps to extend your arms back to the beginning position, with your elbows extended while contracting the tricep hard.
4. Repeat for reps.

Standing Barbell Overhead Tricep Extension

Superset C

Tempo: 1012
1. Sit down on a swiss ball with your feet flat on the floor and legs bent.
2. Walk your feet forward as you roll the swiss ball up your back until it’s placed between your shoulder blades, then ensure your knees are bent at a 90 degree angle, with your hips elevated, creating a straight line from your knees to your head.
3. Although I have my hands on my abs to ensure I’m contracting hard, you can do this or place your hands behind your head. Just be sure you don’t pull your neck with your hands.
4. Contract your abs while crunching your upper torso and breathing out hard to really contract your abs.
5. Under control, reverse the movement as your inhale.
6. Repeat for reps.

Swiss Ball Crunch

Tempo: 1011
1. Grip a pull up bar with a just outside shoulder width, overhand grip. 
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while bending your knees and raising them to one side to bring your hip closer to your rib cage.
4. Exhale as your contract hard, then under control, extend and lower your legs back to the starting position, then complete to the other side.
5. Do not use momentum or swinging to complete the side crunch. 6. The side crunch begins by contracting your abs, not using momentum. 
7. Repeat for reps.

Alternating Hanging Side Oblique Crunch (8/side)

Superset D

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

1. Get down on your hands and knees with your feet against a wall or couch. Keeping one knee on the floor, lift the opposite foot and slide it up the wall (or the front of the couch) until the top of your foot and shin is flat against the wall. Step forward with the opposite leg so you foot is directly below your knee.
2. Lift your torso up so it’s inline with your quad on the back leg. Squeeze your glutes and contract your hamstrings by trying to pull your heel to your butt.
3. Set the timer, hold, and repeat with the other leg.

Couch Stretch (60 sec/leg)

1. Lie on your back with your knees bent, feet planted into the floor, with your arms extended at your sides.
2. Bring your knees towards your chest and place your hands just behind your knees.
3. Keeping your back flat on the floor throughout the stretch, pull your knees towards your chest and hold.

June 13: The Weakness Melter - Gym

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