Name: Playbook - Brad and Jess Gouthro - Sept 10: Body Rock - Gym And Home
Uploaded: 2023-09-10T16:27:10.140Z
Duration: 45 min
Description: Sept 10: Body Rock - Gym And Home

Efficient. Effective. Sweaty. 😊🙏❤️

Ginna

Follow the warm up first. 

Complete exercises in Tri-Set A in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise then move on to Tri-Set B. 

Finish 3 rounds of Tri-set B. Once you finish 3 rounds, complete the cardio boost exercise

After the workout move onto the cool down.

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

Tempo: as fast as you can with good form

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving one knee toward your opposite elbow, then reverse it back to the starting position. 
3. Repeat but this time drive your other knee to your opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Cross Knee Mountain Climber (reps/side)

Dynamic Warm Up Flow (reps/side)

Warm Up

Complete exercises in Tri-Set A in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise.

Tempo: 1010
1. Get down into a crab position on the floor with knees bent, feet shoulder width apart, and your hands pressed into the floor.
2. Keeping your core contracted, lift your hips up, keeping your neck neutral. 
3. Extend one leg up into the air and reach to touch it with your opposite hand, keeping your hips up.
4. Reverse the movement, then repeat with the alternate leg and arm. 
5. Repeat for reps.

Alternating Crab Toe Touch (6 reps/side)

Tempo: 2020
1. Get into a push up position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line, similar to the down dog pose.
3. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an up dog pose. 
4. Reverse back into the down dog pose, then drop your hips into a straight arm plank position, then drive both knees in and land on your toes to complete a knee tuck
5. That’s one rep.
6. Repeat for reps.

Dive Bomber Push Up With Straight Arm Plank Knee Tuck

Tempo: 1010

1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground, contract your core, and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Hold this position for 2 seconds, then lower your hip to just above the floor, then press your forearm and feet through the ground to get back into the side plank position and hold for another 2 seconds.
4. After you completed your reps on one side, switch sides and repeat.

Forearm Side Plank Dips (6 reps/side)

Tri-Set A

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

CARDIO BOOST: 180 Squat Jump And Turn

Complete exercises in Tri-Set B in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise.

Tempo: 10X0
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
4. Jump both feet back in and immediately jump straight into the air and bring your knees up and tap them with your hands, then land softly with slightly bent knees.
Immediately complete another burpee into a tuck jump.
5. Repeat for reps.

Burpee Push Up Tuck Jump

1. Facing a wall, bend over and place your hands on the ground 6-8 inches away from the wall, with your head between your arms.
2. When you’re ready, contract your core, then raise one leg off the ground, and quickly bend the knee of the planted foot, then kick up into a handstand with both legs straight.
3. Use the wall to balance for a quick second, then under control, lower your feet back to the ground.
4. If you’re doing this without a wall, follow the same steps, but ensure you’re a little more careful with the kick up.
5. Repeat for reps.

Handstand Kick Up (or Against Wall)

1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Keeping your hips square to the ground and back flat, lift one hand off the ground and tap the thigh on the same side.
3. Place your hand back on the ground and repeat with the opposite hand. 
4. Repeat for reps.

Straight Arm Plank Alternating Thigh Tap (6 reps/side)

Tri-Set B

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

CARDIO BOOST: Seal Jacks

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

1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose (reps/side)

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend

Cool Down

Sept 10: Body Rock - Gym And Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Sept 10: Body Rock - Gym And Home

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