Name: Playbook - Brad and Jess Gouthro - May 4: 7 Up - Gym or Home
Uploaded: 2024-05-05T01:09:36.734Z
Duration: 60 min
Description: May 4: 7 Up - Gym or Home

Do the warm up first. 

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

Rest 60 seconds between 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

Tempo: 2010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

Standing Dumbbell Shoulder Press

Tempo: 2010
1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

Tempo: 2010
1. Grab one dumbbell and clean it up to bring to shoulder level with your palms facing out.
2. For balance, your other hand can be fully extended to the side, or on your waist.
3. Contract the shoulder by extending your arm to push the weight up.
4. Under control, slowly lower the dumbbell back to the starting position.
5. Repeat for the indicated reps, then switch arms.

Standing One Arm Dumbbell Shoulder Press (7/side)

Tempo: 2010
1. Get down on the floor on your hands and knees with a step or bench behind you.
2. Place both feet up on the step while positioning your hands on the floor, slightly wider than shoulder width.
3. Keep your core contracted to ensure your body stays in a straight line from your heels to your head. If your hips sag during the move, stop immediately to prevent injury to your lower back.
4. Under control, lower your body by bending your elbows until your chest comes close to touching the floor.
5. Press your hands through the floor to push your body back to the starting position and repeat.

Decline Push Up

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 4: 7 Up - Gym or Home

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