Name: Playbook - Brad and Jess Gouthro - Oct 29: Strong - Home
Uploaded: 2023-10-28T16:04:02.676Z
Duration: 50 min
Description: Oct 29: Strong - Home

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

Before starting, set up your workout station so you have all the equipment you need to complete the superset. 

Complete the first exercise in each superset, rest 10 seconds, then complete the second exercise in the superset. 

At the end of the superset, rest 40 sec, then repeat up to a total of 5 superset, depending on your fitness level, as indicated below:

BEGINNER: 3 sets 
INTERMEDIATE: 4 sets 
ADVANCED: 5 sets

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 the first exercise in each superset, rest 10 seconds, then complete the second exercise in the superset. 

At the end of the superset, rest 40 sec, then repeat up to a total of 5 superset, depending on your fitness level: 

BEGINNER: 3 sets
INTERMEDIATE: 4 sets 
ADVANCED: 5 sets

Tempo: 2010
1. Stand with your feet just outside hip width distance while holding a pair of dumbbells at your sides. 
2. Curl the dumbbells up to your shoulders and hold the dumbbells with a neutral, palms facing in grip. This is your starting position.
3. Keeping the dumbbells in this position, begin the squat movement by bending at the hips, then knees until  your thighs are parallel to the floor or as close as you can with your mobility. 
4. Press your feet through the ground to stand back up, while simultaneously pressing the dumbbells over your head. 
5. Continue the movement by lowering the dumbbells back to your shoulders while lowering into the squat again.
6. Repeat for reps.

Neutral Grip Dumbbell Squat And Press

Tempo: 10X0
1. With your feet slightly wider than hip-width, grab the kettlebell by the handles with both hands.
2. Hinge at the hips, keeping your back flat, then thrust forward with your hips, squeezing your glutes hard as the kettlebell swings up and forward to approximately shoulder height with your arms extended.
3. As the Kettlebell comes back down, push your hips back and maintain a flat back as the kettlebell swings safely between your legs.
4. Repeat.

Kettlebell Swing

Superset A

Tempo: 1010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in. 
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your knee bent at a 90 degree angle. 
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing. 
5. Alternate legs and continue for reps.

Alternating Dumbbell Reverse Lunge

Tempo: 1010
1. Lie down on the ground with your feet firmly planted into the floor.
2. Grab a kettlebell by the horns and place it on your chest. 
3. Contract your core as raise your upper torso towards your knees with the kettlebell extended in front of you.
4. Breath out hard to really contract your abs hard at the top of the kettlebell sit up.
5. Then under control, slowly lower your upper torso back to the ground while taking a deep breath in.
6. Immediately repeat for another rep.

Kettlebell Sit Up

Superset B

Tempo: 2010
1. With your feet hip-width apart, hold a pair of dumbbells with a neutral, palms facing in grip by your sides.
2. Contract your biceps to bend your elbows and curl the dumbbells up to your shoulders, while maintaining the neutral, palms facing in grip.
3. Once the dumbbells reach your shoulders, press the dumbbells over your head, maintaining the palms facing in grip.
4. Reverse the movement to lower the dumbbells back to your sides.
5. That’s one rep.
6. Repeat.

Standing Dumbbell Hammer Curl And Press

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.

Oct 29: Strong - Home

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