Name: Playbook - Brad and Jess Gouthro - Sept 8: Max Density - Home
Uploaded: 2023-09-08T03:19:33.637Z
Duration: 60 min
Description: Sept 8: Max Density - Home

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.

- 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

- Start with side to side hops for 10 steps (5 per side) 
- immediately into 4 air squats
- repeat twice

Warm up - side to side hops + air squats

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.

- sit on the floor with legs extended out in front of you
- Grip the band with both hands
- Raise arms directly over head
- Pull the band apart & down at the same time until hands reach shoulders & arms form a W shape 
- flex your back 
- return to the top & repeat

Seated Resistance Band Pull Down

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

- Begin in a push up position with hands wider than shoulders 
- Lower body down to the ground
- Push through your arms to rise back up

push up

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell 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.

- Hold dumbbells in hands
- Hinge at the hips to create a flat table top back
- pull the dumbbells up with your elbows out wide
- focus on contracting muscles of your upper back
- lower the dumbbells with control & repeat for reps

Dumbbell Wide Bent Rows

- stand on the bench with one foot off the side
- lower down straight vertically towards the floor 
- press into the bench to rise to the top & flex your buns 
- half the reps PER SIDE

Db Side Step Up (10/leg)

- Lay Flat on the ground & hold onto the bar
- extend your body long
- lift your legs all the way up until toes meet the bar
- roll down slowly with control 
- extend legs all the way out, maintaining core control

Toes to Bar lying Leg Raises

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing 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.

Seated Forward Bend

Cool Down

Sept 8: Max Density - 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

Sept 8: Max Density - Home

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