Name: Playbook - Brad and Jess Gouthro - June 28: The Weakness Melter - Home
Uploaded: 2023-06-28T13:29:49.298Z
Duration: 50 min
Description: June 28: The Weakness Melter - Home

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.

- sit on the ground & loop the band around your feet
- grab the band with both hands & pull towards your ribs
- flex your back muscles

Seated Band Row

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

- feet wide
- set your stance and grip
- tighten your core & lift with your hips rather than your back
- maintain flat back throughout the movement

Db Sumo Deadlift

- Start by lunging forward with a big step & lowering down until your front knee bends at a 90 degree angle. 
- Then step through into the next lunge & continue lunging forward with each step. 
- If you are working in a really small space just do one forward lunge, stand up, then step back to reset & take the next step.
- half the reps PER SIDE

Walking Lunge (or small space option)

Superset A

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Lower slowly with control 
- Work both sides

DB single arm rows (10/side)

Superset B

- hold Db’s with palms facing in (towards your midline)
- bend arms at the elbows to raise weights up to your shoulders.
- lower with control & max tension on the biceps 
- repeat without pausing between reps

Standing Db Hammer curl

- hold one db with both hands
- sit down & ensure your back is straight 
- hold the db directly over head & lower it behind your back, then straighten your arms & flex

Db Tricep Overhead

Superset C

- Sit of the Swiss ball 
- lean back so that your abs are lengthened
- sit up to shorten & contract your abs

Swiss Ball Sit Up

10 reps/side
Tempo: 1011
1. Lie down on your side on top of a swiss ball with your feet staggered and planted into the floor for added balance and your bottom arm balanced on top of the swiss ball.
2. Place the hand of your top arm behind your ear and perform a side crunch by bringing your elbow towards your top hip .
3. Contract your core hard on every rep.
4. Repeat all the reps on one side, then switch sides and repeat.

Swiss Ball Side Oblique Crunch

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.

Lying Lower Back Stretch

Cool Down

June 28: The Weakness Melter - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

June 28: The Weakness Melter - Home

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