Name: Playbook - Brad and Jess Gouthro - Nov 17: Super Fresh - Gym
Uploaded: 2023-11-16T14:55:46.032Z
Duration: 50 min
Description: Nov 17: Super Fresh - Gym

Follow the warm up first then move on to the first superset. 

Complete 3 sets of each superset, resting 40 seconds between exercises. 

Always use good form and take your time to do it right. No sloppy reps.

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 each superset, resting 30 seconds between exercises, and 60 seconds after each superset. 

Based on your fitness level, refer to the list below, to see how many sets of each superset to complete.

BEGINNER: 2 sets 
INTERMEDIATE: 3 sets 
ADVANCED: 4 sets

The more advanced you are, the more volume (i.e. sets) you’ll complete.

Tempo: 10X0
1. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back. 
2. As you quickly lower down into the squat, think about how you would sit in a chair. Hips go back, followed by bending your knees. 3. The bottom of your feet should remain firmly pressed against the ground. Go down as low as you can while keeping the natural arch in your back.  
3. Quickly rise back to standing, by pressing your feet through the ground.
4. Continue for reps.

Prisoner Speed Squat

Tempo: 1010
1. While holding a pair of dumbbells by your side, place the front foot on a box or riser with your other leg 2-3 feet behind in. 
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement. 
3. Lower your back knee until it’s 1-2 inches above the ground or until your front thigh becomes parallel to the ground.
4. Then press your feet through the ground to go back to the starting position. 
5. Repeat all the reps on one leg, then switch legs and repeat.

Front Foot Elevated Dumbbell Split Squat (10 reps per leg)

Superset A

Complete 3 sets of each superset, resting 40 seconds between exercises. 

Always use good form and take your time to do it right. No sloppy reps.

Tempo: 2011

1. Place one knee and hand from the same side on a flat bench, with the opposite leg firmly planted into the floor.
2. Grip the dumbbell with your other hand, palms facing in, and ensure you have the form locked down with a flat back and neutral neck.
3. Contract your abs and muscles in your back, and bend your elbows to pull the dumbbell to the outside of your chest.
4. Under control, lower the dumbbell until your arm is fully extended, then repeat.
5. Switch arms after your complete all your reps.

Dumbbell One Arm Row (8 reps/arm)

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

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 the duration of the exercise.

Superman Hold

Tempo: 1011
1. Sit down on a swiss ball with your feet flat on the floor and legs bent.
2. Walk your feet forward as you roll the swiss ball up your back until it’s placed between your shoulder blades.
3. Place your hands behind your head, but be sure not to pull your neck with your hands.
4. Contract your abs while crunching your upper torso and twisting to the opposite side, breathing out hard to really contract your abs.
5. Under control, reverse the movement as your inhale.
6. Repeat the crunch to the opposite side.
7. Repeat for reps.

Swiss Ball Twisting Crunch (12 reps/side)

Superset C

Tempo: 2011
1. Grip the handles of pull up bar with a wide grip and hang at arm’s length.
2. Contract your lats and think about pulling your elbows down to pull your chest to the bar. 
3. Pause, then under control, lower your body and fully extend your arms back to the starting position. 
4. Repeat for reps.

Wide Grip Pull Up

Tempo: 1010
1. To start, stand with your feet hip width apart.
2. Step forward with one leg and lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
3. Press through the ground with your feet, lifting yourself up while transitioning into a reverse lunge.
4. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
5. Also be sure you don’t allow your forward knee to go over your toes.
6. Alternate legs and repeat.

Alternating Barbell Pendulum Lunge (10 reps per leg)

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 17: Super Fresh - Gym

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