Name: Playbook - Brad and Jess Gouthro - March 20: Push Pull Combo - Gym
Uploaded: 2023-03-19T17:04:41.615Z
Duration: 50 min
Description: March 20: Push Pull Combo - Gym

Follow the warm up first. Complete all sets of the first 4 exercises in straight sets format. Be sure to choose a weight that challenges you enough to get close to failure with each set. 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: 3010
1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

Tempo: 2010
1. Place the pin in the machine to select a weight that will assist you with completing the pull up. The more weight you select, the easier the pull up will be.
2. Place both feet on the foot support and with a shoulder width, overhand grip, grab the pull up bar with both hands and hang with your arms fully extended and your legs straight.
3. Initiate the pull up by contracting your back muscles to pull your chest up to the bar.
4. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
5. Then under control, slowly lower your body back to the starting position with your arms fully extended.
6. Repeat.

Machine Assisted Pull Up

Tempo: 2010
1. Get into a traditional push up position by placing your hands slightly wider than shoulder width on a bench, box, or step and extend your legs straight back, maintaining a strong core and flat back.
2. Lower your chest towards the bench by bending your elbows.
3. As your chest reaches just above the bench, press your hands through the bench to push your body back to the starting position.
4. Repeat.

Incline Push Up

Tempo: 2011
1. Sit down on the seated row machine and extend your arms to grab the handles with your hands, with your chest pressed against the pad, and your feet planted into the platform or ground. For this machine, you have the option of using a palms facing in neutral grip, which I prefer, or a wider overhand grip.
2. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest.
3. Under control, reverse the movement and repeat.

Machine Seated Row

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

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 (20 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 hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
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 Hamstring Massage (20 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 (20 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

Cool Down

March 20: Push Pull Combo - Gym

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. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

March 20: Push Pull Combo - Gym

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