Name: Playbook - Brad and Jess Gouthro - Mar. 31: HIIT It Don’t Quit It
Uploaded: 2024-03-30T14:48:53.914Z
Duration: 25 min
Description: Mar. 31: HIIT It Don’t Quit It

You can also do this workout on an outdoor track. 

Moderate this workout to fit your fitness level. 

If you’re a beginner, it’s okay to use shorter intervals or take more recovery time. 

After the workout move onto the Cool Down.

Incline: 2.0
Rate Of Perceived Exertion (RPE): 4/10

Warm Up: Light Jog

Incline: 2.0
Rate Of Perceived Exertion (RPE): 7/10

Run: 70% Max Speed

Incline: 2.0
Rate Of Perceived Exertion (RPE): 2/10

Walk Or Jog Slowly For Recovery

Incline: 2.0
Rate Of Perceived Exertion (RPE): 8/10

Run: 80% Max Speed

Walk Or Slowly Jog For Recovery

Incline: 2.0
Rate Of Perceived Exertion (RPE): 10/10

Sprint: 100% Of Max Speed

Incline: 2.0
Rate Of Perceived Exertion (RPE): 6/10

Jog: Medium Steady Pace

Cool Down: Walk

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.

Foam Roller Upper Back Massage

Cool Down

Mar. 31: HIIT It Don’t Quit It

May 5: Torch It - Gym & Home

May 4: 7 Up - Gym or Home

May 3: Meal Prep + Recovery

May 2: Ready Set Hike - Gym & Home

May 1: Meal Prep + Recovery

Apr. 30: Plyo Up - Gym & Home

Apr. 29: Get It - Home

Apr. 29: Get It - Gym

Apr. 28: Jump Rope Life - Gym & Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 31: HIIT It Don’t Quit It

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