Name: Playbook - Brad and Jess Gouthro - Mar. 2: Shredder - Gym
Uploaded: 2024-03-03T16:31:16.809Z
Duration: 50 min
Description: Mar. 2: Shredder - Gym

Follow the indicated warm up first.

Complete each exercise in straight sets format, meaning you complete a set for the indicated reps, 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. 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

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

Warm Up

Tempo: 2010

1. Place a bench or stable step 2-3 feet behind you.
2. Then position a barbell across your upper back, with your shoulder blades back, and grip it with an overhand grip.
3. With your core contracted, focus on pressing one of your feet through the floor as you raise and place the opposite foot behind you, resting it on top of the bench. Your front knee should be slightly bent.
4. Keeping your core contracted, slowly lower your body towards the floor by bending your front knee to about 90 degrees or until your front thigh is parallel to the floor.
5. Pause for a slight moment at the bottom, then ensuring you maintain an upright torso with the natural arch in your lower back, press your front foot through the floor to push your body back to the starting position.
6. Finish all the reps with one leg, then switch legs and repeat.

Barbell Bulgarian Split Squat (10reps/leg)

Note: If you cannot complete this many pull ups, complete 5 reps of the machine assisted pull up, then 5 reps of lying leg raises.

Tempo: 2010
The Pull Up With Hanging Leg Raise is an exercise combination that pairs a pull up with a hanging leg raise. This targets the muscles in the back and abs. 

To get started:
1. Grip a pull up bar with a just outside, shoulder width, overhand grip and hang with your arms fully extended and your legs straight.
2. Keeping your core and glutes contracted, initiate the pull up by contracting your back muscles to pull your chest up to the bar, keeping your body in a straight line.
3. While in the contracted position, without using momentum, raise your straight legs as you curl your hips, until your knees are above your waist.
4. Then under control, lower your legs and body by extending your arms to the starting position. 
5. That’s one rep.
6. Repeat for reps.

Pull Up With Hanging Leg Raise

Tempo: 2010
1. Lie back on a flat bench holding a barbell with an overhand, shoulder width grip. 
2. Extend your arms straight up to hold the barbell above your forehead.
3. While keeping your upper arms stationary and elbows in, under control, slowly bend your elbows to lower the bar until your forearms reach just past parallel to the ground.
4. Contract your triceps and straighten your arms to lift the barbell back to the beginning position.
5. Repeat for reps.

Barbell Flat Bench Tricep Extension

Tempo: 1010

The Overhead Barbell Walking Lunge is a challenging lunge variation that targets the quads, hamstrings, and glutes. Since you’re holding a barbell over your head, it also requires more shoulder and core strength. 

To get started:
1. Grip a barbell with a wide, overhand grip and raise it over your head with your arms extended.
2. Keeping your chest up, shoulders pulled back and down, and core strong, step forward with one leg until your front thigh is close to parallel to the ground and your front knee is bent at a 90 degree angle. 
3. Press through the ground with your feet to lift yourself back up, then immediately step forward with your other leg. 
4. Continue alternating sides while walking forward with the barbell overhead. 
5. Repeat for reps.

Overhead Barbell Walking Lunge (8 reps/leg)

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. 2: Shredder - Gym

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