Name: Playbook - Brad and Jess Gouthro - Sept 4: Multi Shred - Home
Uploaded: 2023-09-04T14:04:49.881Z
Duration: 50 min
Description: Sept 4: Multi Shred - Home

Mirna

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.

- Start with 5 push ups
- immediately followed by 6 mountain climbers (per side) 
- continue this pattern for 1 minute straight without breaks

Warm Up - Push Ups + Mtn Climbers

- squat down with feet together 
- step to the side & stay low as you shift over
- step back the other direction & stay low in the squat 
- continue alternating sides staying low the whole time 
- half the reps PER SIDE

-immediately switch into Glute Bridges
- lay on your back & plant your heels into the ground
- activate your glutes to straighten your hips

Do 8 reps of stay low squats (4 per side) & 8 reps of Glute Bridges

WARM UP- Stay Low Side to Side Squat Steps + Glute Bridges

Warm Up

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

Hold one Db with both hands
- Feet wide in a squat position 
- Place the DB on the floor between your feet, jump back into plank, then immediately back to squat position 
- with a flat back, lift the DB up under chin & stand straight up. With Flat spine
- use your leg strength to stand rather than your back

Db Squat Thrust

- Start in a high plank with hands on light Db’s 
- rotate to side plank
- lift the free arm straight up over your shoulder, flexing your rear Delt 
- lower with control 
- alternate sides

Straight arm T plank w Db rear Delt raise (5/side)

- take a shoulder width stance & hold Db’s by your side
- squat down, lowering the Db’s to the ground
- in one explosive movement, clean the Db’s up to your shoulders, then squat down again & press them up to overhead

Db Clean & press

- Hold the Db’s by your hips
- step back into reverse lunge while simultaneously curling the Db’s up to your shoulders 
- control the lowering as you stand back up

Db reverse lunge with bicep curl (5/side)

Giant Set A

- Hold Db’s in front of your body with palms facing in 
- squat down with a flat back to lower the Db’s to your toes
- in one motion, lift the weights up to your shoulders with elbows high and rise to your toes

Db High pull

- find a platform that’s just about 6 inches off the ground. (Can also use a street curb or bottom step of a stairs)
- hold Db’s by your sides 
- step off to the side & lower down into squat
- press down into the platform to rise back to the top
- finish all reps on one side then switch

Db side step down with uneven squat (5/side)

- hold light Db’s 
- step onto bench
- raise the Db’s out to the sides simultaneously while stepping up 
- lower with control & repeat all on one side before switching sides

Db step up with lateral raise (5/side)

- stand about 4 feet behind bench 
- place hands on bench & jump feet back to do an incline push up
- jump feet forward then jump up onto the bench for a box jump
- step down to reset

Box Jump w Incline Push up

Giant Set B

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

- use a platform, bench, chair or table 
- lay your shin across the platform with knee bent
- fold forward over your leg
- stay for about 20 sec PER SIDE

Elevated Pigeon Stretch

- stand with feet together
- hinge at your hips to fold forward 
- focus on stretching your butt, hamstrings & lower back

Forward Fold

Cool Down

Sept 4: Multi Shred - 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

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Sept 4: Multi Shred - Home

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