Name: Playbook - Brad and Jess Gouthro - March 29: The 5 x 5 Muscle Definer - Home
Uploaded: 2023-03-29T15:04:09.810Z
Duration: 45 min
Description: March 29: The 5 x 5 Muscle Definer - Home

Tatiana

Follow the warm up first. 

Complete the first 5 exercises in straight sets format. 

Next, complete 3 sets of the HIIT cardio finisher. Each set will be a total of 2 minutes and you’ll rest 2 minutes between sets, for a total of 10 minutes for the finisher. 

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

-Hold one Db with both hands
- lower the weight over your head to tap the floor 
- use lats to pull it back up over chest

Dumbbell Pullover on Floor

- Place a Plate or Db on your lap.
- position your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down & back 
- Bend at the elbows to lower your body 
- Elbows should bend straight back 
- straighten your arms engaging your triceps back to starting position

Weighted bench dips

Hold one Db with both hands
- Feet wide in a squat position 
- Place the DB on the floor between your feet, jump back into plank, then immediately back to squat position 
- with a flat back, lift the DB up under chin & stand straight up. With Flat spine
- use your leg strength to stand rather than your back

Db Squat Thrust

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide grip push up

Tempo: 3010
1. Hold a set of dumbbells down by your sides with a palms facing forward grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift. 
3. While keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders. 
4. Feel a strong contraction at the top of the movement, then under control, slowly extend your arm to lower the dumbbells back to your sides, keeping your palms facing forward. Think about taking twice as long to lower the dumbbells as it takes to lift them.
5. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then curl the dumbbells back up, and repeat.

Standing Dumbbell Bicep Curl

Complete 3 sets of the HIIT cardio finisher. Each set will be a total of 2 minutes and you’ll rest 2 minutes between sets, for a total of 10 minutes for the finisher.

Tempo: 10X0
1. With your feet shoulder width apart, drive your hips back to generate power, followed by bending your knees, and explode up by jumping as high as you can.
2. It’s very important to cushion your joints by landing softly.
3. To do this, as you land, you immediately repeat the same steps to start the lowering of the jump phase. Hips drive back, knees bend, and repeat.

Jump Cardio

1. Get in push up 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

Tempo: 10X0
1. Get in a boxing style stance, legs staggered with your predominant leg back, slightly bend your knees, with fists in front of your face, palms in.
2. Tighten your abs and explosively drive your back knee towards your chest, then drive it back to the beginning stance.
3. That’s one rep. Repeat with the same leg to hit your desired reps.
4. Switch your staggered stance so your non-predominant leg is back, and repeat.

Knee Thrust (10 sec/leg)

Workout HIIT Cardio 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 29: The 5 x 5 Muscle Definer - Home

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