Name: Playbook - Brad and Jess Gouthro - June 6: Limitless Legs
Uploaded: 2026-06-13T16:17:08.959Z
Duration: 50 min
Description: June 6: Limitless Legs

Follow the warm up first. 

Complete the pre-exhaustion exercise, doing as many reps as you can in a row, resting only when needed. 

Complete all sets of each exercise before moving on to the next exercise. 

Rest 60 seconds between sets.

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

BEGINNER: 2 sets of each exercise
INTERMEDIATE: 3 sets of each exercise
ADVANCED: 4 sets of each exercise

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. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Pre-exhaustion: Walking Lunge (25/side)

Tempo: 2011
1. Sit down on the seat with your back against the pad.
2. To target your quadriceps more, place your feet shoulder width apart on the lower area of the platform. This increases range of motion at the knees, thus targeting more quadriceps.
3. To target your hamstrings and glutes more, place your feet shoulder width apart on the top of the platform. This increases the range of extension and flexion at the hips, thus targeting more hamstrings.
4. Foot placement on the middle of the platform tends to engage both the hamstrings and quadriceps equally.
5. Once you get your foot placement situated, release the safety bar and press through the bottom of your feet (especially your heels) to press the platform away from you with your legs fully extended without locking your knees. Your upper and lower torso should create a 90 degree angle.
6. Under control, lower the weight back down by bending your knees until your reach approximately a 90 degree angle with your knees.
7. Repeat.

Leg Press

Tempo: 1010

The Barbell Forward Lunge is an excellent exercise that not only targets your quads, glutes, and hamstrings, but it’ll also help improve your balance. To get started:
1. Place the barbell on the back of your shoulders and grip it with an overhand grip, keeping your wrists in alignment with your elbows. 
2. Take one step forward with one leg and descend into the lunge until your front thigh is parallel to the ground and your back knee is bent at a 90 degree angle, hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground.  
4. Press your feet through the floor to step back to the original standing position. 
5. Repeat for reps.

Barbell Forward Lunge (12 reps/leg)

Tempo: 2010

The Single Leg Horizontal Leg Press is a variation that isolates the quadricep muscle of each leg independently. 

To get started:
1. Sit down on the seat with your back against the pad. 
2. Place your left or right foot on the platform, with your other leg bent or extended so it’s out of the way.
3. Once you get your foot placement situated, release the safety bar and press through the bottom of your planted foot (especially your heel)  to press the platform away from you with your leg fully extended without locking your knee. 
4. Under control, lower the weight back down by bending your knee until your reach approximately a 90 degree angle with your knee.
5. Repeat all the reps with one leg, then switch legs and repeat.

Single Leg Horizontal Leg Press

Tempo: 2010

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!

Barbell Deadlift

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 6: Limitless Legs

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