Name: Playbook - Brad and Jess Gouthro - Sept 22: Max Density - Gym
Uploaded: 2023-09-21T13:59:54.545Z
Duration: 60 min
Description: Sept 22: Max Density - Gym

Follow the warm up first. 

Complete the exercises in Giant Set A in circuit format, moving from one exercise to the next.

IMPORTANT: 

For set #1, rest for 60 seconds between each exercise. 

For set #2, rest for 50 seconds between each exercise. 

For set #3, rest for 40 seconds between each exercise. 

For set #4, rest for 30 seconds between each exercise.

This is how you increase the density of the workout.

After you finish 4 sets of Giant Set, complete exercises in Giant Set B in the same circuit format. 

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

IMPORTANT: 

For set #1, rest for 60 seconds between each exercise. 

For set #2, rest for 50 seconds between each exercise. 

For set #3, rest for 40 seconds between each exercise. 

For set #4, rest for 30 seconds between each exercise.

This is how you increase the density of the workout. 

Complete the exercises in the Giant Set in circuit format, moving from one exercise to the next.

Complete each circuit 4 times before moving onto the next circuit.

Beginner modification: Machine Assisted Pull Up

Tempo: 2010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

Tempo: 10X1
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps

Tempo: 1010
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. Stand with your feet hip width apart.
2. Step backward with one leg while keeping your chest up.
3. Lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
4. Press through the ground with your feet, then lift yourself back up to starting position.
5. Once all your reps are completed with one leg, switch legs and repeat.

Barbell Reverse Lunge (reps/leg)

Giant Set A

IMPORTANT: 

For set #1, rest for 60 seconds between each exercise. 

For set #2, rest for 50 seconds between each exercise. 

For set #3, rest for 40 seconds between each exercise. 

For set #4, rest for 30 seconds between each exercise. 

Complete the exercises in the Giant Set in circuit format, moving from one exercise to the next.

Complete each circuit 4 times before moving onto the next circuit.

Tempo: 2010
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

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 (reps/leg)

Tempo: 1010
1. Grip a pull up bar with a just outside shoulder width, overhand grip.
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while raising your straight legs up as you flex and curl your hips until your knees are above your waist to really target your abs rather than only going to a 90 degree angle which will mainly target your hip flexors.
4. Then under control, lower your legs back to the starting position.
5. Do not use momentum or swinging to complete the hanging leg raise. The hanging leg raise begins by contracting your abs, not using momentum.
6. Repeat for reps.

Hanging Leg Raise

Tempo: 3010
1. Grab the barbell with a slightly wider than shoulder width grip.
2. Contract your core, squeeze your glutes, and press the weight over your head. By keeping your abs and glutes firing, you’ll protect your lower back.
3. Slowly lower the weight back to the front of your chest.
4. Repeat.

Standing Barbell Shoulder Press

Giant Set B

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.

Sept 22: Max Density - Gym

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