Name: Playbook - Brad and Jess Gouthro - Oct 2: Making Gainz - Gym
Uploaded: 2023-10-01T16:33:29.997Z
Duration: 50 min
Description: Oct 2: Making Gainz - Gym

Follow the warm up  first. 

Then complete each exercise following a pyramid rep scheme. 

First set, complete 12 reps, rest 40 seconds, then complete 10 reps with a heavier weight. After your indicated rest, complete 8 reps with an even heavier weight. Rest, then complete 10 reps, using the same weight as you used for the last set of 10. Rest, then complete the pyramid by completing 12 reps, with the same weight as you used for the first set.

These are straight sets, meaning you complete all 5 sets, before moving on to the next exercise. 

Follow this protocol for all 4 exercises. 

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

* If assistance is not needed, complete as bodyweight wide grip pull up or weighted wide grip pull up.

Tempo: 2010
1. Place the pin in the machine to select a weight that will assist you with completing the pull up. The more weight you select, the easier the pull up will be.
2. Place both feet on the foot support and with a shoulder width, overhand grip, grab the pull up bar with both hands and hang with your arms fully extended and your legs straight.
3. Initiate the pull up by contracting your back muscles to pull your chest up to the bar.
4. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
5. Then under control, slowly lower your body back to the starting position with your arms fully extended.
6. Repeat.

Machine Assisted Pull Up

Tempo: 2010
1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

* If the push up is too easy, intensify it by completing the decline push up, or for more challenge, the weighted push up. To make the push up even easier complete as an incline push up.

Tempo: 2010
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

Tempo: 2010
1. Attach a v bar attachment to a high pulley cable. Stand facing the cable machine while gripping the v bar with an overhand grip. 
2. Tuck your elbows into your sides, and contract your triceps by extending your arms and pressing the v bar towards the floor until your hands are close to your thighs.
3. Feel the squeeze for 1-2 seconds, then reverse the move back to the starting position with your forearms touching your biceps.
4. Repeat.

Standing Cable Tricep Pushdown With V Bar

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.

Oct 2: Making Gainz - Gym

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