Name: Playbook - Brad and Jess Gouthro - Oct 14: Strong - Gym
Uploaded: 2023-10-13T16:07:05.860Z
Duration: 50 min
Description: Oct 14: Strong - Gym

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

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.

After the workout move onto the cool down.

Follow these moves for the sets and reps indicated BEFORE your workout.

1. While standing, mimic the movements that you would make if you were jogging, but stay in one place.
2. Bend your knees and quickly raise one foot off the ground then land on the opposite foot as your pump your arms.
3. Continue alternating feet for the desired amount of reps or time.

Jog In Place

1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing (15 reps/leg)

1. Start with your feet together, the take one step back and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach (6 reps/side)

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: 2010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press one dumbbell straight up over your head, then lower it back down to ear level in a slow and controlled manner.
3. Immediately complete another rep with the opposite arm as you hold the other dumbbell at shoulder level.
4. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
5. Continue alternating arms for reps.

Alternating Standing Dumbbell Shoulder Press (10 reps/arm)

Tempo: 2010
1. While standing, hold a pair of dumbbells by your sides with a palms facing in grip.
2. Keeping your chest up, take one large step laterally to the side and lunge with your lead leg as you lower the dumbbells on both sides of your foot.
3. Ensure you keep your chest up and back flat. 
4. Press your feet through the floor and rise back to standing.
5. Finish all the reps on one leg, then switch legs and repeat.

Dumbbell Lateral Lunge (10 reps/leg)

Superset A

Tempo: 1010
1. Position the barbell across the back of your shoulders holding it with an overhand grip and stand in front of a sturdy step, box, or bench.
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. 
3. Slowly lower your leg back to the starting position on the ground. 
4. Complete all reps with one leg, then switch sides and repeat.

Barbell Step Up (8 reps/leg)

The Barbell Bent Over Row is an exercise that targets the muscles in your back. To get started:
1. With a hip width stance, hold a barbell with a shoulder width overhand grip.  
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and squeeze your shoulder blades together and you pull the barbell to your chest.
4. Your upper torso should remain locked down without using any swaying motion to move the barbell.
5. Squeeze your shoulders blades back while in the contracted position, then extend your arms towards the ground by slowly lowering the barbell.
6. Repeat for reps.

Barbell Bent Over Row

Superset B

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.

Bent Over Dumbbell Rear Delt Raise

Tempo: 2010

1. While standing, hold a pair of dumbbells and raise one foot off the ground and a few inches behind you.
2. Contract your core for balance, then lean forward with your hips and maintain a straight flat back until your upper torso is close to or parallel to the ground.
3. At this point, the dumbbells should hang down straight inline with your shoulders.
4. Press your planted foot through the ground to return back to the starting position, without touching your other foot to the ground.
5. Squeeze your glutes at the top and repeat.
6. Complete the reps with one leg, then switch legs and repeat with the other.

Dumbbell Single Leg Deadlift (10 reps/leg)

Superset C

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.

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