Name: Playbook - Brad and Jess Gouthro - June 7: Lean Sprints
Uploaded: 2026-06-13T16:17:08.956Z
Duration: 30 min
Description: June 7: Lean Sprints

Do the warm up first. Complete a 20 second sprint on the treadmill (or track/field/street) followed by active rest (slow walk) for 90 seconds. Repeat for the indicated number of intervals. 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

Warm Up: Treadmill Fast Walk

Complete a 20 second sprint on the treadmill, followed by an active recovery walk for 8
90 seconds. Repeat for a total of 8 sprint intervals.

High Intensity Treadmill Sprint

Low Intensity Treadmill Walk

HIIT Treadmill Sprint Intervals

Cool Down: Low Intensity Treadmill Walk

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.

Seated Forward Bend

Cool Down

June 7: Lean Sprints

June 13: Go Lean

June 12: Gain Train

June 11: Meal Prep + Recovery

June 10: Beastmode

June 9: 5 Time Champ - Gym

June 8: Meal Prep + Recovery

June 6: Limitless Legs

June 5: Meal Prep + Recovery

June 4: Leaner Than Ever

June 3: Lucky 7’s

June 2: Meal Prep + Recovery

June 1: Rapid Results

May 31: 7 Up

May 30: Meal Prep + Recovery

May 29: Ready Set Hike

May 28: Jump Rope Tabata

May 27: Meal Prep + Recovery

May 26: Time To Get Ripped

May 25: Battlefield

May 24: Meal Prep + Recovery

May 23: 5 & Thrive

May 22: Chasing Lean

May 21: Meal Prep + Recovery

May 20: Wings & Pipes

May 19: Torch It

May 18: Meal Prep + Recovery

May 17: 7 Up

May 16: Ready Set Hike

May 15: Meal Prep + Recovery

May 14: Jump Rope Tabata

Nicole

May 13: Time To Get Ripped

May 12: Meal Prep + Recovery

May 11: Drop It

May 10: Battlefield

May 9: Meal Prep + Recovery

May 8: 5 & Thrive

May 7: Chasing Lean

May 6: Meal Prep + Recovery

May 5: Wings & Pipes

May 4: Torch It

May 3: Meal Prep + Recovery

May 2: 7 Up

May 1: Ready Set Hike

Apr. 30: Meal Prep + Recovery

Apr. 29: Plyo Up

Apr. 28: Meal Prep + Recovery

Apr. 27: Get It

Apr. 26: Jump Rope Life

Apr. 25: Meal Prep + Recovery

June 7: Lean Sprints

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