Name: Playbook - Brad and Jess Gouthro - Nov 16: 400 Rep Challenge
Uploaded: 2023-11-16T14:43:11.138Z
Duration: 50 min
Description: Nov 16: 400 Rep Challenge

Follow the warm up first.

Complete 5 sets of each superset, resting 30 seconds between exercises.

After the workout move onto 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 together, slightly bend your knees, and push the balls of your feet through the ground to jump up and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope.
3. As the rope goes under your feet, jump and land with your feet spread wide apart like you would if you were doing a jumping jack.
4. On the next jump, land with your feet together.
5. Repeat.

Jumping Jacks Jump Rope

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: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (6 reps/leg)

Warm Up

Complete 5 sets of each superset, resting 30 seconds between exercises.

Tempo: 1010
1. Sit on a bench, with your core tight, chest upright, maintaining a natural arch in your lower back, while extending your arms straight out in front of you, parallel to the ground, at shoulder height.
2. Straighten one of your legs and raise it off the ground.
3. Rather than leaning forward to get up, press your foot firmly through the ground, while bringing your hips forward until you are standing on one foot.
4. Slowly sit down and repeat.

Single Leg Get Up (10 reps/leg)

Tempo: 1013
1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes to raise your legs off the ground while simultaneously contracting your lower back muscles to raise your chest and arms off the floor.
3. At this point you should look like superman flying through the air.
4. Hold for up to 3 seconds then lower both your arms and legs back to the floor.
5. That’s one rep.
6. Repeat.

Superman Lift

Superset A

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

Tempo: 2010
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

Superset B

Tempo: 1010
1. Sit down on the ground with your feet planted into the floor while holding a plate with your arms extended in front of your body.
2. Keeping your core contracted, rotate your upper torso and the medicine ball to one side of your body, then reverse the movement and rotate back to the other side of your body.
3. Continue for reps.

Seated Plate Russian Twist

Tempo: 1010
1. Lie with your upper back and shoulders on top of a swiss ball with your knees bent at 90 degrees, and your feet planted into the floor, hip width apart.  
2. Place your hands across your chest, while keeping your abs contracted throughout the movement.
3. Raise your upper torso off the swiss ball, then reverse the movement until your upper back and shoulders are on top of the swiss ball. 
4. Repeat for reps.

Swiss Ball Sit Up

Superset C

Tempo: 1010
1. Get down on the ground in a pushup position with your arms straight and directly underneath your shoulders.
2. Slide your shins up on top of a swiss ball so your body now forms a straight line from your feet all the way to your head.
3. While keeping your legs straight, contract your abs and push your hips as high as you can towards the ceiling by rolling the swiss ball towards your body.
4. Ensure you don’t round your lower back.
5. Reverse the movement back to the starting position by rolling the swiss ball backwards and lowering your hips under control.
6. Repeat.

Swiss Ball Pike

Tempo: 2010

1. Lie down on the floor with your arms by your sides, palms pressed into the floor, with a swiss ball placed between your feet.
2. Contract your abs and squeeze the swiss ball with your feet, then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs until the swiss ball is just a few inches off the floor.
4. Repeat for reps.

Swiss Ball Lying Leg Raise

Superset D

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 (15 sec/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 (15 sec/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 (15 sec/side)

1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage (15 sec/side)

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 (15 sec/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.

Nov 16: 400 Rep Challenge

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