Name: Playbook - Brad and Jess Gouthro - Sept 4: Multi Shred - Gym
Uploaded: 2023-09-04T00:50:21.897Z
Duration: 50 min
Description: Sept 4: Multi Shred - Gym

Follow the warm up first. 

All exercises are 10 reps each (or 5 per side for those that are one-sided). 

Complete each circuit 3 times before moving onto the next circuit.

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 each circuit 3 times before moving onto the next circuit.

Tempo: 10X0
1. While standing, hold a pair of dumbbells, palms facing in, to your sides.
2. With good squat form, squat down, place the dumbbells outside of your feet, while keeping your arms straight.
3. Transfer the balance of your weight to your arms over the dumbbells.
4. Kick both of your legs back to land in a pushup plank position, with your hands still on the dumbbells.
5. Drive both knees back toward your arms to get back into the bottom of a squat.
6. Press your feet through the ground to stand back up. Repeat.

Dumbbell Squat Thrust

Tempo: 1010
1. While gripping a pair of dumbbells with a neutral, palms facing in grip, 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. Contract your abs, your glutes, your hamstrings, quads, chest, and other every muscle in your body then raise your extended arm straight out to the side to perform the rear delt raise while pressing your other arm into the dumbbell for balance.
3. Focus on keeping your hips square to the floor.
4. Pause for a moment, then return back to the starting position. 
5. Repeat with the opposite arm.
6. That’s one rep. Continue alternating sides for reps.

Straight Arm Plank With Dumbbell Rear Delt Raise (reps/side)

Tempo: 10X0
1. While standing with a hip width stance, hold a barbell in front of your thighs with a just outside shoulder width grip. 
2. With a strong core and flat back, and a slight bend at the hips, explosively thrust the hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor. 
4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head. 
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs.    
6. Repeat for reps.

Barbell Hang Clean And Press

Tempo: 2010
1. While standing, hold a barbell with a hip width, palms facing out grip, with your arms extended down in front of your body.
2. Keeping your elbows tight to your sides, bend your elbows to curl the barbell towards your shoulders as you simultaneously step back to perform a reverse lunge, lowering your body until your back knee almost touches the floor with your knee bent at a 90 degree angle. 
3. As you get back to standing, you lower the barbell back to the starting position.
4. Repeat with the opposite leg.

Barbell Bicep Curl With Alternating Reverse Lunge (reps/leg)

Giant Set A

Tempo: 2010
1. With a hip width stance, hold a pair of dumbbells in front of your thighs with your palms facing your body.
2. Start the movement by bending at the hips, then bending your knees as you lower the dumbbells towards the floor, keeping them close to the body, similar to a deadlift movement.
3. Drive your feet through the floor to raise the dumbbells, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to continue raising the dumbbells up your body into a dumbbell upright row.
4. Ensure you keep the dumbbells close to the body and your elbows higher than your wrists.
5. Under control, slowly lower the dumbbells to reverse the movement, and repeat.

Dumbbell High Pull

Tempo: 1010
1. Set up a sturdy step, box, or bench in front of you.
2. Hold a pair of dumbbells down by your sides, then step one foot up on to the step while keeping the other foot behind you off of the step.
3. Once you’re on top of the step, complete a lateral raise by raising 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.
4. Under control, reverse the movement to lower the weights then step off the step and repeat with the opposite leg.
5. Continue alternating sides for reps.

Alternating Dumbbell Step Up With Lateral Raise (reps/side)

Tempo: 1010
1. Stand on top of a sturdy step, box, or bench while holding a pair of dumbbells down by your sides.
2. With on leg, step down laterally to the side of the step while keeping your other leg on top of the step.
3. Immediately lower into a squat by bending at the hips, then your knees, and lower as far as your mobility allows, keeping your back straight.
4. Stand back up and bring your foot back on top of the step.
5. Repeat with the same leg for reps, then switch legs and repeat.

Dumbbell Side Step Down With Uneven Squat (reps/side)

Tempo: 10X0
1. With your feet hip width apart, stand in front of a sturdy box, step, or platform.
2. To begin the jumping sequence, extend your arms over your head, then load your hips by bending at the waist, lean forward, and bend your knees  with your arms extended and swinging behind you.
3. Explode up by pressing your feet through the ground and extending your hips, while driving your arms up and forward.
4. Land softly on the box with the same bend in the knees as your starting position to reduce the impact on your knee and hip joints.  
5. Once you stick the position, step back off the box and immediately complete an incline push up by placing your hands shoulder width apart on top of the box, then bend your elbows to lower your chest to the box, keeping your body straight as a board.
6. Press the box away from you to get back to the top of the push up, then complete another box jump
7. Repeat for reps.

Box Jump With Incline Push Up

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 4: Multi Shred - Gym

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