Name: Playbook - Brad and Jess Gouthro - March 4: The Full Body Blast - Gym
Uploaded: 2023-03-03T17:28:40.099Z
Duration: 50 min
Description: March 4: The Full Body Blast - Gym

Follow the warm up first. Complete all the exercises in Circuit A in circuit format. Follow the same protocol for Circuit B. Complete the 4 Minute Workout Finisher, then 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

Complete all the exercises in circuit format.

Tempo: 2010
1. While sitting on a bench, hold a pair of dumbbells straight down at your sides with a palms facing in grip.
2. Raise the dumbbells with your arms straight with elbows unlocked, and reach for opposite sides of the room until the dumbbells are parallel to the ground and your palms are facing the ground with a slight tilt so your pinkie fingers are higher than your thumbs.
3. At this point your upper body should form a T, then under control, reverse the movement to bring your arms back towards your sides without letting the tension go off your shoulders.
4. Repeat.

Seated Dumbbell Lateral Raise

Tempo: 3011
1. While standing, grip a barbell, shoulder width, with an underhand grip.
2. Hold the barbell with your arms extended in front of your thighs.
3. Focus on keeping your elbows fixed to your sides with your back straight to isolate the biceps and reduce swinging for momentum.
4. Contract your biceps to curl the bar up until your forearms touch your biceps.
5. Under control, slowly reverse the movement, then repeat once the bar is approximately an inch from touching your thighs as you want to keep the tension on the biceps throughout the exercise.

Standing Barbell Curls

Tempo: 1010
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge (8/leg)

Tempo: 2010
1. Place the front foot on a box or riser with your other leg 2-3 feet behind in.
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement.
3. Lower your back knee until it’s 1-2 inches above the ground or until your front thigh becomes parallel to the ground.
4. Then press your feet through the ground to go back to the starting position.
5. Repeat.

Split Squat With Front Foot Elevated (12/leg)

Circuit A

Tempo: 3011
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

Tempo: 2011
1. Grab the bars and lift yourself until your arms are straight.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
5. Repeat.

Parallel Bar Dips

Tempo: 3011
1. Sit down at a lat pulldown machine with your knees just underneath the pads.
2. Extend your arms into the air to grab the attached bar with a palms facing forward grip that is wide than your shoulders.
3. Keeping your core tight, chest up, and your torso stationary at about 30 degrees, contract your lat muscles and bring your shoulders and upper arms down to pull the bar down towards your upper chest.
4. Think about moving the bar with your back muscles, not your arms.
5. Contract the back muscles for a good squeeze at the bottom of the lift, then under control, reverse the movement back to the starting position with your arms fully extended and lats fully stretched.
6. Repeat.

Wide Grip Lat Pulldown

Tempo: 3010
1. With your feet slightly wider than hip width, hold a pair of dumbbells at your sides, then clean them up to shoulder level.
2. You can hold them with a palms facing in grip with one end of the dumbbells resting on your shoulders, or for more challenge, hold them with an underhand grip with your palms facing your body.
3. Regardless of which grip you choose, ensure you keep your core contracted with your elbows up and facing forward.
4. As you lower into the front squat, bend at your hips back, bend your knees, and maintain an upright chest position, flat back, and a strong core.
5. Your knees should point in the same direction as your feet, and your thighs should lower until parallel to the ground or below.
6. Reverse the move by pressing your feet through the floor and extending your hips and knees to stand back up.
7. Repeat.

Dumbbell Front Squat

Circuit B

Complete 2 sets of the HIIT cardio finisher. Rest 2 minutes between sets.

1. Start with one foot on top of a step, then quickly alternate feet back and forth, tapping the step every time.
2. Keep your core tight, stay on the balls of your feet the entire time, and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
3. Remember, the goal is quick feet, so you’re just tapping the step, you’re not actually stepping up on it.
4. Keep alternating feet until you reach your desired time or reps.

Fast Feet Step Toe Taps

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

1. Place one foot on top of a step.
2. Explosively press off on the foot on the step and place it back on the floor while bringing your other foot on top of the step.
3. Double tap the foot on the step to increase foot speed and coordination.
4. Pump your arms as if you’re sprinting and continue to go side to side as fast as you can.
5. It will be challenging in the beginning to get your feet to move fast, but with time, you’ll will improve your quickness.

Fast Feet Side To Side Double Taps

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

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 4: The Full Body Blast - Gym

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