Name: Playbook - Brad and Jess Gouthro - March 28: The Flat Butt Fix - Home
Uploaded: 2023-03-28T13:20:01.504Z
Duration: 45 min
Description: March 28: The Flat Butt Fix - Home

Follow the warm up first. 

This is a descending pyramid training workout. For each of the first four supersets, you’ll complete 5 reps of the first exercise, then without any breaks, complete 5 reps of the next exercise, then immediately complete 4 reps of both exercises, and so on until you pyramid down to 1 rep per exercise. After the pyramid is complete, take a 2 minute break, then repeat the pyramid again for a total of 2 sets. Follow the same workout instructions for Supersets B, C, and D. 

Finish with 2 sets of the HIIT cardio finisher, resting only 10 seconds between the 2 sets.This finisher will be only 4 minutes total. 

Once you’ve completed the finisher, catch your breath and then 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: 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

This is a descending pyramid training workout. Complete 5 reps of the first exercise, then without any breaks, complete 5 reps of the next exercise, then immediately complete 4 reps of both exercises, and so on until you pyramid down to 1 rep per exercise. After the pyramid is complete, take a 2 minute break, then repeat the pyramid again for a total of 2 sets.

- start in a low narrow squat position with feet together 
- step back into a reverse lunge
- return back to the start staying low
- alternate sides, staying low the entire set

Stay-low Reverse lunge (reps per leg)

- hold one dumbbell with both hands
- squat down as low as you can
- reach the Db forward to offset your weight & allow you to shift your butt back further 
- relax your arms as you stand to the top, then lift & extend the db forward again with each lowering

Extra Low Db Squat

Superset A

Tempo: 1010

1. Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
2. Step up onto the bench and press your foot through the bench to straighten your leg, while lifting the other leg up.
3. To work on balance, don’t allow your other foot to make contact with the bench. Just let it hang off the bench.
4. Slowly lower you leg back to the starting position and place both feet on the ground.
5. Alternate legs and repeat.

Alternating Dumbbell Step Up

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers (reps per side)

Superset B

Tempo: 2010

1. While standing, hold a pair of dumbbells and raise one foot off the ground and a few inches behind you.
2. Contract your core for balance, then lean forward with your hips and maintain a straight flat back until your upper torso is close to or parallel to the ground.
3. At this point, the dumbbells should hang down straight inline with your shoulders.
4. Press your planted foot through the ground to return back to the starting position, without touching your other foot to the ground.
5. Squeeze your glutes at the top and repeat.
6. Complete the reps with one leg, then switch legs and repeat with the other.

Dumbbell Single Leg Deadlift (reps per leg)

Tempo: 1010
1. Lie down on the ground with your feet firmly planted into the floor.
2. Hold a dumbbell by both ends and place it on your chest. 
3. Contract your core as raise your upper torso.
4. Breath out hard to really contract your abs hard.
5. Then under control, slowly lower your upper torso back to the ground while taking a deep breath in.
6. Immediately repeat for another rep.

Dumbbell Sit Up

Superset C

Tempo: 10X0
1. Stand with feet together and take a big step back and lunge down as you lean forward and lower until your back knee is a few inches off the ground as you move your chest towards your front knee.
2. Touch the ground with your fingers by your opposite foot.
3. Press your feet through the ground to get back to standing and immediately drive the knee of your back leg up while the opposite arm drives forward as if you were sprinting. The opposite arm drives back.
4. Repeat for reps on one side, then switch sides and repeat.

Sprinter Lunge (reps per leg)

Tempo: 1011
1. Get into a traditional push up position with your hands directly below your shoulders.
2. Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the sky, with your other hand firmly planted into the ground so your body creates the letter T.
3. Ensure you keep your core and glutes contracted to keep your hips up.
4. Under control, return to the starting pushup position, then alternate to the other side.
5. Continue alternating sides for reps.

Alternating Straight Arm Plank Rotation (reps per side)

Superset D

Compete the 4 exercises for 20 seconds, with 10 seconds rest between each exercise. Repeat the circuit for a total of 2 circuits.

Tempo: 10X0
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

Tempo: 10X0
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

Tempo: 10X0
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
4. Repeat.

Burpee

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

Tabata Workout Finisher

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.

March 28: The Flat Butt Fix - Home

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