Name: Playbook - Brad and Jess Gouthro - May 2: Ready Set Hike - Gym & Home
Uploaded: 2024-05-02T18:58:54.908Z
Duration: 30 min
Description: May 2: Ready Set Hike - Gym & Home

Do the warm up first. Complete the exercises in a tri-set format, resting 20 seconds between each exercise. At the end of the circuit, rest 2 minutes and repeat for the indicated number of sets. 

Beginner: 2 Sets
Intermediate: 3 Sets
Advanced: 4 Sets

After completing all the sets of both tri-sets, move on to the last exercise. 

Finish the workout with the cool down.

Do this warm up before the workout.

Complete as a tri-set, moving from one exercise to the next, without rest. 

Repeat 2 total tri-sets, then proceed to the workout.

10 reps/leg
Tempo: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge

1. Get into a push up 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, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Dive Bomber Push Up With Isometric Hold

Tempo:1011
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

Warm Up

Complete the exercises in a tri-set format, resting 20 seconds between each exercise. 

Beginner: 2 Sets
Intermediate: 3 Sets
Advanced: 4 Sets

At the end of the circuit, rest 2 minutes and repeat for the indicated number of sets.

Tempo: 10X0
1. Take a wider stance outside of shoulder width.
2. Quickly bend at the hips and knees and swing your arms down and back to lower yourself down into a half squat.
3. Press your feet through the ground to jump as high as you can while explosively swinging your arms over your head.
4. Land softly to cushion your joints immediately repeat the exercise for the intended number or reps or time.

Hulk Super Leap

Tempo: 2320
1. Kneel down on the floor with your knees hip width apart, holding a medicine ball in front of your chest, with a lengthened spine.
2. Keeping your abs and glutes contracted, slowly lean back as far as you can while maintaining a straight line from your knees to your head, and keeping your knees planted to the floor.
3. Once you go as low as you can while maintaining that straight line, hold the position for up to 3 seconds, then come back to the starting position by tensing your core.

Medicine Ball Reverse Nordic Curl

1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater (20/side)

Tri-set A

Tempo: 1011
1. Lie down on your back, legs straight and elevated about a foot off the ground with your hands by your sides.
2. Sit up while pumping one of your bent arms as if you were sprinting while driving the opposite knee to your chest.
3. Reverse the move to return to the starting position, then repeat the sprinting motion with the opposite leg and arm.
4. Repeat.

Sprinter Sit Up (10/side)

10 reps/leg
Tempo: 1011
1. Place your hands shoulder width apart on the swiss ball and get into plank position with your body forming a straight line from your ankles to your head.
2. While maintaining your balance, contract your abs and drive one of your knees towards your chest.
3. Hold for a brief moment, then return to the plank position.
4. Repeat the reps for that same knee, then switch knees and repeat.

Swiss Ball Knee Drive (10/side)

10 reps/side
Tempo: 1011

1. Place your forearms on the swiss ball and get into plank position with your body forming a straight line from your ankles to your head.
2. Contract your abs and move your arms in a circle as if you were stirring a big pot with both hands.
3. Complete a few circular motions going clockwise, then reverse it by stirring the pot counter clockwise.
4. Repeat.

Swiss Ball Stir The Pot (10/side)

Tri-set B

1 rep = 15-10-5 Yard

Start by placing 3 cones or imaginary lines 15 yards, 10 yards, and 5 yards apart.

1. Now begin at the start line and sprint 15 yrds as fast as you can, touch the line, then sprint back to the start and touch the line, then immediately sprint 10 yrds, touch the line, then back to the start and touch the line, then immediately sprint the last 5 yrds, touch the line, then finish by sprinting back to start and touch the line.
2. Repeat.

Suicide Drills

At the end of the workout, complete the cool down in circuit format for 1 set. 

Take your time and stretch any other muscles that may feel tight.

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage (30 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 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 (30 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 (30 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

30 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 (30 sec/position)

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

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.

May 2: Ready Set Hike - Gym & Home

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