Name: Playbook - Brad and Jess Gouthro - Scorcher
Uploaded: 2022-12-26T14:16:11.908Z
Duration: 40 min
Description: Scorcher

Jessica Gouthro

Full Body Lifting Sesh using only DBs & Bbs

Use this quick warm up before the workout

Just like the name describes, start jogging in place. Concentrate on your breathing & warming up your body

Jog In Place

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides. 15 reps PER SIDE

Lateral leg swings

Step back into reverse lunge & reach both hands up and over to the side to stretch your hip flexors

Reverse Lunge Overhead Reach

Warm Up

- Lay flat on a bench & lift the DBs over your chest
- lower the weights down towards your armpits then press up again flexing your chest & arm muscles.
- exhale with the press
- continue the reps without pausing to build up tension in the muscle

Dumbbell Flat Bench Press

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

Superset A

Barbell Bent Row + Seated Barbell Shoulder Press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

Superset B

Hold one dumbbell with both hands.
Lay on the edge of a bench with only your shoulders & head supported
Lower the dumbbell over head then engage your lats to lift it back up over chest

Dumbbell Pullover

Hold the dumbbell under your chin
Squat down & focus on hitting that 90 degree bend at the bottom. 
Stand almost all the way up but don’t lock joints
Create constant tension throughout your set

Dumbbell Goblet Squat

Superset C

Foam Roll it out after your workout! This self massage will leave you feeling relaxed & awesome 😎

- Massage your booty cheeks with the foam roller. 
- If you find any muscle knots or sore spots go slow & concentrate on your breathing to work it out.
- 30 sec per side

Foam Roll glutes

- massage the IT band that runs down the side of your upper leg. 
- Use your other leg to control the rolling back and forth
- 30 sec per side

Foam Roll IT Band

- Lay on the Foam Roller with your upper back & massage all the muscles
- Open your elbows wide to stretch your chest and shoulders at the same time

Scorcher

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