Name: Playbook - Brad and Jess Gouthro - May 20: Wings & Pipes
Uploaded: 2026-06-13T16:17:09.039Z
Duration: 60 min
Description: May 20: Wings & Pipes

Do the warm up first. 

Complete the pre-exhaustion exercise with a 5lbs dumbbell, doing as many reps as you can in a row, resting only when needed. 

Complete all sets of each exercise before moving on to the next exercise. 

Rest 60 seconds between sets. 

Complete the indicated number of rounds based on your fitness level:

Beginner: 2 sets
Intermediate: 3 sets
Advanced: 4 sets

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 pre-exhaustion exercise with a 5lbs dumbbell, doing as many reps as you can in a row, resting only when needed. 

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with your palms facing in.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with your arms extended towards the floor.
Keeping your torso stationary and your arms extended, raise the dumbbells out to the side with your pinky fingers higher than your thumbs.
3. Feel a good contraction at the top of the lift, then under control, lower the dumbbells back to the starting position. 
4. Repeat for reps.

Pre-Exhaustion: Bent Over Dumbbell Rear Delt Raise

Tempo: 2011
1. Set one end of an olympic barbell in the corner of the room to anchor it in place or position the barbell into a landmine if you have access to one.
2. Then place a double d grip attachment handle underneath the barbell.
3. With a wide stance, straddle the barbell with your legs, grab the handles, and bend your knees to get into a quarter squat position while maintaining an upright back.
4. While keeping your upper torso and legs locked in position, pull the barbell towards you by bending your elbows, squeezing your shoulder blades together, and contracting your back muscles.
5. Hold for a good squeeze, then under control, extend your arms to lower the weight back to the starting position and repeat.

T-Bar Row

Tempo: 2011
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: 2011
The Seated Cable Pulldown With Rope is a great exercise that targets the lat muscles in the back. By using a rope attachments, it places more emphasis on the middle of the back. To get started:
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 rope with a neutral, palms facing in grip. 
3. Lean back slightly while keeping your core tight, chest up, and your torso stationary. 
4. Contract your lat muscles to pull the rope down to your upper chest. 
5. Think about initiating the movement by squeezing your back muscles and driving your elbows to the outsides of your chest.
6. 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.
7. Repeat for reps.

Seated Cable Pulldown With Rope

Tempo: 2011
1. Grab a dumbbell in each hand with your arms hanging at your sides with a neutral palms facing in grip.
2. Squeeze your biceps and curl the weights up to the point where your thumbs are near your shoulders.
3. Under control, slowly lower the dumbbells back to the starting position while maintaining tension in your biceps throughout the movement.
4. Repeat.

Standing Dumbbell Hammer Curls

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 20: Wings & Pipes

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