Name: Playbook - Brad and Jess Gouthro - Mar. 14: Tear It Up - Gym & Home
Uploaded: 2024-03-14T14:13:59.663Z
Duration: 50 min
Description: Mar. 14: Tear It Up - Gym & Home

Follow the indicated warm up first.

Complete each exercise in straight sets format, meaning you complete a set for the indicated reps, then rest, then complete another set of the same exercise. 

Finish all the indicated sets according to fitness level below, before moving on to the next exercise.

Sets:
Beginner: 2 sets 
Intermediate: 3 sets
Advanced: 4 sets

Follow this protocol for the first 4 exercises. 

For the final exercise, complete a 4 minute speed jump rope tabata workout. 

Complete 20 seconds of jump rope, rest 10 seconds, then complete another 20 seconds. Continue for 4 minutes, equalling 8 sets.

After the workout move onto the cool down.

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

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo:1011
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

Warm Up

Tempo: 1010
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 (15/leg)

Tempo: 2111
1. Get down on the ground in a pushup position with your arms straight and directly underneath your shoulders.
2. Slide your shins up on top of a swiss ball so your body now forms a straight line from your feet all the way to your head.
3. While keeping your legs straight, contract your abs and push your hips as high as you can towards the ceiling by rolling the swiss ball towards your body.
4. Ensure you don’t round your lower back.
5. Reverse the movement back to the starting position by rolling the swiss ball backwards and lowering your hips under control.
6. Repeat.

Swiss Ball Pike

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: 20X0

1. With a hip width stance, hold a pair of dumbbells in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbells towards the floor, keeping them close to your legs.
2. Next, drive your feet through the floor to raise the dumbbells, keeping them close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to catch the dumbbells in a quarter squat position. 
3. Extend your legs and press the dumbbells over your head. 
4. Reverse the movement and repeat for reps.

Dumbbell Clean And Press

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

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

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge (30 seconds/side)

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

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. While kneeling on the ground, bring one foot forward with your knee bent at a 90 degree angle.
2. Keep your abs braced for balance, then bend your back knee and bring your heel towards your butt. 
3. Grab your foot with your hand on the same side and hold the stretch.
4. To actively get a deep stretch in the quad, I like to think about contracting my glute and pushing my hip forward.
5. Hold for the desired time, then switch legs and repeat.

Kneeling Quad Stretch (30 seconds/side)

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/side)

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.

Mar. 14: Tear It Up - Gym & Home

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