Name: Playbook - Brad and Jess Gouthro - Nov 19: 250A Rep Challenge
Uploaded: 2023-11-18T16:48:03.505Z
Duration: 40 min
Description: Nov 19: 250A Rep Challenge

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

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

Always use good form and take your time to do it right. 

No sloppy reps.

Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up (10 reps/leg)

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

Superset A

Tempo: 2010
1. Grip a pull up bar with a just outside shoulder width, overhand grip.
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while raising your straight legs up as you flex and curl your hips until your knees are above your waist to really target your abs rather than only going to a 90 degree angle which will mainly target your hip flexors.
4. Then under control, lower your legs back to the starting position.
5. Do not use momentum or swinging to complete the hanging leg raise. The hanging leg raise begins by contracting your abs, not using momentum.
6. Repeat for reps.

Hanging Leg Raise

Tempo: 1010
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

Superset B

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 19: 250A Rep Challenge

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