Name: Playbook - Brad and Jess Gouthro - March 2: Lower Body Blitz - Home
Uploaded: 2023-03-02T04:51:20.631Z
Duration: 45 min
Description: March 2: Lower Body Blitz - Home

Complete the warm up first.

Straight sets of each exercise, meaning all sets of one before moving onto the next. 

At the end follow the HIIT finisher. 2x 4 min rounds with 2 min rest between. 

Finish with 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: 2121
1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Tempo: 1010
1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing (10/leg)

Warm Up

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
Half the reps PER SIDE

Dumbbell walking lunges

1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

Jump Squat

Jump Lunges

Left foot, Right Foot, Speed Jump Rope, & Squat with Reach. 20sec each with 40 sec rest. Repeat twice

1. Hold the ends of the jump rope in each hand. 
2. With your feet hip width apart, push the balls of your feet through the ground to jump up while rotating your wrists to make small circles to revolve the rope around your body. 
3. As the rope goes under your feet, land one one leg, hop twice, then immediately switch to a jump rope squat by bending your knees and getting low, hopping twice, then immediately switch to the other leg and hop twice.
4. Continue repeating this jump rope combo for reps or duration.

Single Leg To Squat Jump Rope

1. Hold the ends of the jump rope in each hand. 
2. With your feet hip-width apart, slightly bend your knees, raise one foot slightly off the ground as you push through the ball of the foot of your planted leg to jump up as you as quickly rotate your wrists to make small circles to revolve the rope around your body. 
3. Land softly on the ball of your opposite foot, and quickly jump over the rope again as your continuously revolve the rope around your body. 
4. 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.
5. Continue alternating feet for reps.

Alternate Foot Step Jump Rope

Speed jump rope

Tempo: 10X0
1. While standing with your feet shoulder width apart and your arms down by your sides, push your hips back and slightly bend your knees to a ¼ squat position.
2. Then with power, quickly explode up by extending your hips forward, press your feet through the ground, and lift both of your arms overhead as you jump as high as you can.
3. Cushion your landing by keeping your knees soft and moving directly back into the squat, then explode back up into the jump again.
4. Repeat for reps.

Squat Jump And Reach

Jump Rope Finisher

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

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. 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

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Seated Straddle Stretch

Cool Down

March 2: Lower Body Blitz - Home

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Stefi

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March 2: Lower Body Blitz - Home

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