Name: Playbook - Brad and Jess Gouthro - June 4: Chest And Pump Blitz - Home
Uploaded: 2023-06-04T13:18:19.859Z
Duration: 50 min
Description: June 4: Chest And Pump Blitz - Home

Complete the warm up first. This is a descending ladder training workout. You’ll complete 5 reps of the first exercise, then without any breaks, complete 5 reps of the second exercise, then immediately complete 4 reps of the first exercise, then 4 reps of the second exercise, and so on until you ladder down to 1 rep per exercise. After the ladder is complete, take a 2 minute break. Continue with the 2nd set. Repeat for exercises Superset B, C, and D. Once you’ve completed the finisher, catch your breath and then move onto the cool down.

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

- Start with side to side hops for 10 steps (5 per side) 
- immediately into 4 air squats
- repeat the pattern of 10:4

Warm up - side to side hops + air squats

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

This is a descending ladder training workout. You’ll complete 5 reps of the first exercise, then without any breaks, complete 5 reps of the second exercise, then immediately complete 4 reps of the first exercise, then 4 reps of the second exercise, and so on until you ladder down to 1 rep per exercise. After the ladder is complete, take a 2 minute break, then repeat for all the sets.

- Lay on an inclined bench
- hold the Db’s over your chest
- bend elbows to lower the weights towards your shoulders 
- press up & flex your chest
- keep abs tight & low back in a neutral curve

Db incline chest press

- stand in an athletic stance with core tight & a lil bend in Knees 
- hold the Db’s up at your chest with elbows out to the sides
- extend arms all the way long to form a T shape 
- bend at elbows to bring the Db’s back to your chest
- elbows remain up at shoulder height the entire set

Standing Db Lateral Extensions

Descending Ladder Superset A

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

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Descending Ladder Superset B

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

- place hands down, jump back into plank
- jump feet forward, jump up with hands reaching over head

burpee

Descending Ladder Superset C

Tempo: 2011
1. While standing up straight, hold a dumbbell in one arm with a palm facing in grip.
2. To get into the bent over position, bend your knees and lean forward from your hips and allow your arm with the dumbbell to hang straight down.
3. To ensure you maintain a flat back, place your free hand on your lower back, palm up.
4. Contract your back muscles by bending your elbow and pulling the dumbbell up to your chest.
5. To ensure your back stays square to the ground and you do not rotate your torso to move the dumbbell, keep your abs contracted.
6. Under control, lower the dumbbell back to the bottom of the movement by fully extending your arm.
7. Repeat the reps with this arm, then switch and repeat the reps with your other arm.

Standing One Arm Dumbbell Bent Over Row (reps/arm)

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head.
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, then move the other hand away so your hands are once again shoulder width apart.
4. Complete the push up.
5. Then move the opposite hand to the other side followed by the other hand, the do a push up.
6. Repeat for reps.

Side To Side Push Up

Descending Ladder Superset D

Complete all the exercises in circuit format.

Tempo: 1012
1. Get in the pushup position with your hands directly below your shoulders, keep your legs straight, and tighten up your core.
2. While in the pushup position, lunge forward by bending your knee, and landing your foot just outside your hand.
3. Return to the starting position and repeat that same movement with the opposite leg.

Spiderman Lunge

Tempo: 1010
1. Get into a straight arm plank position with your toes and hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With your abs and glutes contracted, quickly jump both feet in land with your feet planted into the ground as you tuck your knees towards your chest. 
3. Land softly, the jump back out to the plank position, ensuring your land softly with your core contracted. 
4. Stick the landing, then repeat for reps.

Straight Arm Plank Knee Tuck (Bottom Burpee)

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: 1010
1. With a hip width stance and your hands behind your head, lunge forward at a 45 degree angle to one side.
2. With your front knee bent at a 90 degree angle and your back knee hovering just above the ground, press your front foot through the ground to come back up to standing.
3. Switch legs and repeat. 
4. Continue alternating sides.

45 Degree Forward Prisoner Lunge

Workout Finisher

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 4: Chest And Pump Blitz - Home

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