Name: Playbook - Brad and Jess Gouthro - May 13: Speed Demon - Gym
Uploaded: 2023-05-12T15:08:25.763Z
Duration: 25 min
Description: May 13: Speed Demon - Gym

Follow the warm up first. 

This Treadmill Speed Demon workout can be completed on a treadmill or outdoors at the track or field. 

The given speeds are just suggestions. Adjust your speeds according to your fitness level.

“Effort” is based on your perceived effort, with 10 being all out, the most you can handle. 

Keep track of the speeds and inclines used so you can increase over the month. 

This sprint routine should only take 15 minutes to complete.

After the workout, move on to 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

The given speeds are just suggestions. Adjust your speeds according to your fitness level.

“Effort” is based on your perceived effort, with 10 being all out, the most you can handle. 

Keep track of the speeds and inclines used so you can increase over the month. 

Adjust the resistance level based on: 
👉 Fast Walk: 5/10 perceived effort
👉 Jog: 7/10 perceived effort
👉 Sprint: 9/10 perceived effort

Speed: 3.5-3.8.

Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Treadmill Warm Up (Effort 4-5/10)

Speed: 8+

Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Treadmill Sprint (Effort 9-10/10)

Speed: 5.5-6.5

Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Treadmill Brisk Jog (Effort 7/10)

Speed 8+

Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Speed: 8+
Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Treadmill Sprint (Effort 9-10)

Treadmill Brisk Jog (Effort 7)

Speed: 3-3.5

Adjust your speeds according to your fitness level. Keep track of the speeds & inclines you use so you can increase over the month.

Treadmill Cool Down (Effort 4-5/10)

Treadmill HIIT Sprint Intervals

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 per side)

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 per side)

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 per side)

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

May 13: Speed Demon - 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

May 13: Speed Demon - Gym

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